TDEE Calculator
Calculated Stats
| Base Metabolic Rate | {{ calculatedBMR }} |
| Total Daily Energy Expenditure | {{ calculatedTDEE }} |
Weight Goal Chart
| {{ calculatedTDEE + 1000 }} daily | Gain 2lbs1kg~ per week |
| {{ calculatedTDEE + 500 }} daily | Gain 1lb0.5kg~ per week |
| {{ calculatedTDEE + 250 }} daily | Gain 0.5lb0.25kg~ per week |
| {{ calculatedTDEE - 250 }} daily | Lose 0.5lb0.25kg~ per week |
| {{ calculatedTDEE - 500 }} daily | Lose 1lb0.5kg~ per week |
| {{ calculatedTDEE - 1000 }} daily | Lose 2lbs1kg~ per week |
Your Results Will Appear Here
HOW TO START LOSING WEIGHT
- Get the app MyFitnessPal and use it to track calories. If you want to learn about this app watch the video tutorial below.
- Choose a calorie goal. If your goal is to diet down and you don't know where to start, eating around BMR or at a 25% TDEE deficit is a reasonable place to start.
- After a week, consider if you feel like eating at this calorie amount is sustainable long term. If not, then choose a new calorie goal where you feel like you can sustain it.
NOTE
- Gaining more than 1lb per week is usually not recommended as more and more of the extra weight gained will become fat.
- It is rarely ever that precise of losing exactly 1lb per week. These are just estimates to give you ball parks of what to expect.
- BMR is a useful number to know. The leaner someone is, the more difficult they will find it to eat below BMR. Obese beginners tend to start off ok eating below BMR, but it is uncommon that they can sustain it for long periods of time.