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Calorie needs are calculated in two steps: first your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — then multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE). The Mifflin-St Jeor equation is the most accurate BMR formula available for general use and is recommended by the Academy of Nutrition and Dietetics.
Mifflin-St Jeor BMR Formula
Men: BMR = (10 × kg) + (6.25 × cm) – (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) – (5 × age) – 161
Then multiply BMR by your activity level:
Sedentary
× 1.2
Lightly Active
× 1.375
Moderately Active
× 1.55
Very Active
× 1.725
Person: 28-year-old male | Weight: 80 kg | Height: 178 cm | Activity: Moderately active
BMR = (10 × 80) + (6.25 × 178) – (5 × 28) + 5 = 800 + 1,112.5 – 140 + 5 = 1,777.5 cal/day.
TDEE = 1,777.5 × 1.55 = 2,755 calories/day.
To lose 1 lb/week: eat 2,255 cal/day. To gain muscle: eat 3,055 cal/day.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for your basal metabolic rate plus all physical activity. It is calculated by multiplying your BMR by an activity multiplier: Sedentary (desk job, no exercise) × 1.2; Lightly active (1–3 days/week exercise) × 1.375; Moderately active (3–5 days/week) × 1.55; Very active (6–7 days/week hard exercise) × 1.725; Extra active (physical job + daily exercise) × 1.9. If your TDEE is 2,500 calories and you eat 2,000, you are in a 500-calorie deficit — enough to lose approximately 1 pound per week.
The Mifflin-St Jeor equation is the most accurate BMR formula for most people and is recommended by the Academy of Nutrition and Dietetics. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161. Example: a 30-year-old woman, 165 cm, 65 kg: BMR = (10 × 65) + (6.25 × 165) – (5 × 30) – 161 = 650 + 1,031 – 150 – 161 = 1,370 calories/day at rest.
A safe and sustainable calorie deficit for weight loss is 300–500 calories below your TDEE. This produces 0.6–1 pound of fat loss per week. A 500-calorie daily deficit produces ~1 lb/week (3,500 calories ≈ 1 lb of fat). Deficits larger than 1,000 calories/day are not recommended — they cause muscle loss, metabolic adaptation, nutrient deficiencies, and are difficult to sustain. The minimum safe calorie intake is generally 1,200/day for women and 1,500/day for men, even when trying to lose weight quickly.
Macronutrients (macros) are the three main calorie-providing nutrients: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). A common starting macro split is 30% protein / 40% carbs / 30% fat. For muscle building, protein is often increased to 35–40% of calories (0.7–1g per pound of bodyweight). For fat loss while preserving muscle, high protein (35–40%) is the most evidence-backed strategy. For endurance athletes, carbs are often raised to 50–60% for fuel.
The RDA for protein is 0.8g per kg of bodyweight, but this is the minimum to prevent deficiency — not the optimal amount for body composition goals. For muscle growth and preservation during weight loss, research supports 1.6–2.2g per kg of bodyweight (0.73–1g per pound). For a 170-lb (77 kg) active person, this means 125–170g of protein daily. Getting adequate protein while in a calorie deficit is the single most important dietary factor for maintaining muscle mass during weight loss.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and organs functioning. TDEE (Total Daily Energy Expenditure) adds the calories burned through all physical activity (exercise, walking, fidgeting, etc.) and the thermic effect of food (~10% of calories consumed). For most people, TDEE is 40–100% higher than BMR. A sedentary person with a BMR of 1,500 might have a TDEE of only 1,800, while an athlete with the same BMR could have a TDEE of 3,000+.
Yes, but less than commonly believed. Research published in Science (2021) found metabolism is stable from ages 20–60, then declines modestly (~0.7%/year after 60). The more significant age-related change is the gradual loss of muscle mass (sarcopenia) — roughly 3–5% per decade after 30 — which reduces BMR since muscle burns more calories than fat. Strength training is the most effective tool to counteract age-related metabolic decline by preserving muscle mass.
TDEE calculators are estimates with approximately ±200–300 calorie accuracy for most people. Individual variation in metabolism, exact activity levels, and the thermic effect of specific foods all introduce error. The most reliable approach: use a TDEE calculator as your starting point, track calories for 2–3 weeks, and adjust based on actual weight trends. If you're not losing weight eating 2,000 calories at a supposed 2,500 TDEE, your true TDEE is likely closer to 2,000-2,200.
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