Basal Metabolic Rate is the number of calories your body burns at rest to maintain vital functions like breathing, blood circulation, and cell repair.

Total Daily Energy Expenditure is the total number of calories burned in a 24-hour day including physical movement and thermic effect of food.

How big should a weight loss deficit be?

A 300 to 500 kcal daily deficit promotes steady, sustainable fat loss while preserving lean skeletal muscle.

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General & Scientific Calculators● INSTANT WASM ENGINE

BMR, TDEE & Daily Caloric Deficit Calculator

Scientifically calibrate metabolic energy requirements using the Mifflin-St Jeor formula for weight loss, maintenance, and lean muscle mass gain.

Input Parameters

Biological Sex

Age (Years)

Weight (kg)

Height (cm)

Activity Level

Daily Maintenance Calories (TDEE) Instant

2724 kcal

Basal Metabolic Rate (BMR): 1758 kcal/day

Proportional Breakdown100% Total

Basal Metabolism:1758 kcal

Activity & Movement:967 kcal

Analytical Summary

Weight Loss Target (-500 kcal)2224 kcal/day

Lean Bulking Target (+300 kcal)3024 kcal/day

Base BMR Resting Burn1758 kcal

Exercise & Activity Burn967 kcal

Mathematical Formula & Methodology

Underlying equations and mathematical logic governing this engine

Step 01

Mifflin-St Jeor BMR (Male)

BMR = (10 * W) + (6.25 * H) - (5 * A) + 5

Compute baseline caloric burn at complete rest.

Step 02

Mifflin-St Jeor BMR (Female)

BMR = (10 * W) + (6.25 * H) - (5 * A) - 161

Adjusted baseline for female metabolic tissue.

Step 03

TDEE Multiplier

TDEE = BMR * ActivityFactor

Scales from 1.2 (sedentary) to 1.725 (very active).

How to Use This Calculator

Input Biometrics

Enter accurate height, weight, and chronological age.

Select Physical Activity Factor

Be conservative with activity estimates to prevent over-calculating maintenance.

Choose Target Goal

Subtract 500 kcal for a safe 1 lb/week fat loss deficit.