Calorie / TDEE Calculator

Most people lose about 1 pound per week eating 500 calories below their TDEE (total daily energy expenditure). This calculator estimates your TDEE, then subtracts 500 for the lose-1-lb-per-week target.

TDEE is total daily energy expenditure — every calorie you burn in a day: your resting metabolism (BMR) plus movement, exercise, and digestion. It is found by multiplying BMR by an activity factor (1.2 sedentary up to 1.9 very active).

About 500 calories per day below your TDEE, because one pound of body weight stores roughly 3,500 calories. A 500-calorie daily deficit times 7 days equals 3,500 — about a pound.

Common guidance is not to go below 1,200 calories per day for women or 1,500 for men without medical supervision. This calculator raises any target below that floor.

No. These are estimates for education only — not medical advice. Talk to a healthcare professional before making big changes to your diet.