The Numbers That Matter for Your Health
Calories in, calories out — and the tools to know both sides.
TDEE: your personal calorie budget
Your Total Daily Energy Expenditure is what your body burns in a day. Eat at TDEE to maintain, 500 under to lose about 1 lb/week, 300-500 over (with training) to build muscle.
BMI is a starting point, not a verdict
BMI is cheap and useful at population level, but ignores muscle mass — a fit athlete can land in "overweight." Pair it with body fat percentage (the US Navy method is accurate within ~3%) for the real picture.
The boring wins first
Sleep 7-9 hours, drink half your body weight in pounds as ounces of water, walk 8,000+ steps. These three cost nothing and move more health metrics than any supplement.
Your daily numbers
Your Results
Estimate only — individual metabolism varies ±10-15%.
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure: the calories you burn in a day including activity. Eat below it to lose weight, above it to gain.
Which formula is used?
The Mifflin-St Jeor equation, considered the most accurate BMR formula for most adults, multiplied by a standard activity factor.
What's the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest — just keeping you alive. TDEE adds everything else: walking, workouts, digestion. Your BMR is roughly 60-70% of TDEE. This calculator shows both.