BMR, TDEE, and a sensible deficit
Basal Metabolic Rate estimates the energy your body uses at rest for essential functions. This planner uses the Mifflin–St Jeor equation with age, height, weight, and sex category. It is a starting point, not a direct measurement of metabolism.
Total Daily Energy Expenditure multiplies BMR by an activity factor. Maintenance calories are an estimate of intake that may keep weight broadly stable. Real needs change with training, sleep, illness, stress, and body composition.
The deficit target subtracts 500 calories from TDEE as a gradual-loss planning approach. Weight loss is not linear, and aggressive restriction can increase fatigue and nutrient gaps. Focus on protein, fibre, enjoyable movement, sleep, and a sustainable pattern.
Frequently asked questions
Is the TDEE number exact?
No. Compare it with real-world energy and weight trends over several weeks.
Why does this not duplicate the BMI calculator?
The existing BMI tool reports body metrics; this page focuses on maintenance and deficit calorie planning.