The Math of Weight Loss
Weight loss ultimately comes down to Calories In vs. Calories Out. But not all calories are created equal, and starving yourself is rarely the answer. This calculator finds your "maintenance" number—the amount you can eat to stay exactly the same weight.
What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It combines:
- Basal Metabolic Rate (BMR): Coma calories (what you'd burn just laying in bed).
- Activity: Exercise, walking, and even fidgeting.
- Thermic Effect of Food: Energy used to digest what you eat.
Safe Weight Loss Tips
Experts recommend a deficit of 500 calories per day for a sustainable loss of 1 lb (0.45 kg) per week. Drastic cuts often lead to muscle loss and a slowed metabolism, making it harder to keep the weight off long-term.