š„ Calorie & TDEE Deficit Calculator
Compute your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) with the gold-standard Mifflin-St Jeor equation. Generates precise calorie deficit targets for fat loss, maintenance, and macronutrient targets.
Biometric Profile
The Science of BMR & TDEE Energy Balance
This calculator implements the clinical Mifflin-St Jeor equation, widely acknowledged in peer-reviewed clinical nutrition literature as the most accurate predictor of resting metabolic rate in healthy adults. Your Basal Metabolic Rate (BMR) represents the energy required by vital organs at complete rest, while your Total Daily Energy Expenditure (TDEE) accounts for spontaneous physical activity, scheduled workouts, and the thermic effect of food.
Frequently Asked Questions
Why does eating too few calories stall weight loss?
Severe caloric restriction can induce adaptive thermogenesis (metabolic slowdown), where thyroid hormone conversion decreases, spontaneous movement (NEAT) drops, and the body begins catabolizing muscle tissue rather than adipose fat stores.