TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day, factoring in your basal metabolic rate (BMR) and your activity level. Eating at your TDEE maintains your current weight. Eating below it creates a calorie deficit for weight loss.

What macros should I eat?

A common starting point for macros is 30% protein, 40% carbohydrates, and 30% fat. For weight loss, higher protein (35-40% of calories) helps preserve muscle mass. For endurance athletes, higher carbohydrates (50-60%) support performance. Adjust based on your goals and how your body responds.

What is a healthy BMI?

BMI (Body Mass Index) ranges: Under 18.5 is underweight, 18.5-24.9 is normal weight, 25-29.9 is overweight, and 30+ is obese. BMI is a screening tool, not a diagnosis. It doesn't account for muscle mass, bone density, or fat distribution. Athletes often have high BMIs despite being very healthy.

Health

Calorie & Macro Calculator

Q: How many calories should I eat to lose weight?

A safe and sustainable calorie deficit for weight loss is typically 300–500 calories below your TDEE. This creates a loss of roughly 0.5–1 pound per week. Deficits larger than 500 calories per day can lead to muscle loss and nutritional deficiencies.

Find your TDEE, BMI, and personalized daily protein, carbohydrate, and fat targets — built around your body and your goals.

Quick reference: The average moderately active adult woman needs roughly 1,800–2,200 calories per day to maintain weight. The average moderately active adult man needs roughly 2,400–2,800 calories. To lose one pound per week, subtract 500 calories from your maintenance number. Use the calculator below for your personalized targets.

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Height (inches)

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Goal

Understanding Your Results

What is BMR?

Your Basal Metabolic Rate (BMR) is the number of calories your body needs just to stay alive — breathing, circulating blood, maintaining body temperature — if you did absolutely nothing all day. This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate formula for most people.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a typical day including all movement, exercise, and daily activity. Eating at your TDEE keeps your weight stable. Eating below it creates a deficit for weight loss; above it creates a surplus for weight gain or muscle building.

What is BMI?

Body Mass Index (BMI) is a ratio of weight to height used as a general screening tool. It's calculated as weight in kilograms divided by height in meters squared. BMI has limitations — it doesn't account for muscle mass, bone density, or where fat is distributed. A muscular athlete may have a high BMI without being unhealthy. Use it as one data point, not a definitive measurement.

Sample Daily Meal Plans by Calorie Target

Not sure what your daily calorie target actually looks like in food? Here are three sample meal day frameworks at common calorie ranges. These are starting points — a registered dietitian can help you personalize further.

Around 1,500 Calories

Meal	Example	Approx. Calories
Breakfast	2 eggs, 1 slice whole wheat toast, 1 cup berries	~350
Lunch	Grilled chicken salad with olive oil dressing	~450
Snack	Greek yogurt with almonds	~200
Dinner	Baked salmon, roasted vegetables, ½ cup brown rice	~500

Around 2,000 Calories

Meal	Example	Approx. Calories
Breakfast	Oatmeal with banana, peanut butter, and protein powder	~500
Lunch	Turkey and avocado wrap with side salad	~550
Snack	Apple with cottage cheese	~250
Dinner	Ground beef stir fry with vegetables over rice	~700

Helpful Resources

USDA Dietary Guidelines NIH Weight Management USDA Food Data Central CDC Healthy Weight

Frequently Asked Questions

How many calories should I eat to lose weight?

A safe and sustainable deficit is 300–500 calories below your TDEE, which produces roughly 0.5–1 pound of weight loss per week. Going much below 1,200 calories (women) or 1,500 calories (men) is generally not recommended without medical supervision, as it can lead to muscle loss and nutritional deficiencies.

Is 1,200 calories enough?

For most adults, 1,200 calories is the lower limit for getting adequate nutrition. For many people — especially taller individuals or those with higher activity levels — it's too low and can slow metabolism over time. Rather than targeting a very low number, focus on a moderate deficit (300–500 calories below TDEE) for sustainable, lasting results.

How much protein should I eat per day?

The general recommendation is 0.7–1 gram of protein per pound of body weight for active adults trying to preserve or build muscle. For weight loss, higher protein intake (closer to 1g per lb) helps maintain muscle while losing fat. This calculator uses 30% of calories from protein as a starting target, which is a solid baseline for most people.

Do I need to count macros to lose weight?

No — simply eating fewer calories than you burn will result in weight loss regardless of macro breakdown. However, paying attention to protein intake specifically helps preserve muscle mass during a deficit. Many people find that tracking macros for a few weeks builds intuition that helps them make better food choices without ongoing tracking.