What is the difference between BMR and TDEE?
The basal metabolic rate (BMR) is the energy your body uses at complete rest, for breathing, heart function and cell processes. The total daily energy expenditure (TDEE) is your BMR plus all movement in daily life and exercise. TDEE is the number that matters for planning your nutrition.
How many calories do I need to lose weight?
To lose weight you eat less than your total expenditure. A deficit of 300 to 500 kcal per day is considered sustainable and equals about 0.25 to 0.5 kg of weight loss per week. Larger deficits are harder to sustain and tend to cost muscle mass.
How many calories do I need to build muscle?
To build muscle you eat slightly above your total expenditure, usually a 200 to 400 kcal surplus, combined with enough protein and strength training. Too large a surplus mainly adds fat, not more muscle.
How many calories does a man or a woman need?
As rough guides, an adult man needs around 2,400 to 2,800 kcal per day and an adult woman around 1,900 to 2,200 kcal, depending on age, weight and activity. Work out your personal value more precisely above.
The results are science-based estimates for healthy adults and a starting point, not individual medical or dietary advice. If you are pregnant, have a medical condition or special dietary needs, please consult a doctor or a qualified nutrition professional.
Sources
- Mifflin MD, St Jeor ST, et al. (1990) — A new predictive equation for resting energy expenditure in healthy individuals.
- DGE — Reference values of the German Nutrition Society for energy intake.
Last reviewed: August 2026.
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Developing fitness software since 2018. Personal training experience: 15 years of strength training.