How Many Calories Do You Need?
Your daily calorie need, known as Total Daily Energy Expenditure (TDEE), is the number of calories you burn in a full day including all activity. It is calculated by multiplying your BMR by an activity factor based on how active you are.
To maintain your weight, eat around your TDEE. To lose weight, create a deficit of roughly 500 calories a day for about half a kilogram of loss per week. To gain, add a similar surplus. Sustainable change comes from modest, consistent adjustments.
Frequently Asked Questions
How many calories should I eat to lose weight?
A deficit of about 500 calories below your TDEE typically leads to around 0.5 kg of weight loss per week. Avoid extreme deficits, which are hard to sustain and can harm health.
Are these calorie figures exact?
No. They are estimates based on the Mifflin-St Jeor equation and standard activity factors. Individual metabolism varies — consult a dietitian for a personalised plan.