What’s the difference between BMR and TDEE? BMR is the calories your body burns at complete rest. TDEE is your BMR plus everything else you burn in a day through exercise, movement and digestion. To lose weight, you eat below your TDEE, not your BMR. How many calories should I eat to lose weight? Take your TDEE and subtract your daily calorie deficit. The calculator does this for you based on the pace you choose and shows the result as your daily calorie target. Is a 500 calorie deficit enough to lose weight? Yes. A 500 kcal daily deficit adds up to 3,500 kcal a week, which works out to about 0.45 kg (1 lb) of fat loss per week. How accurate is a TDEE calculator? Any TDEE calculator gives an estimate, because metabolism varies from person to person. Use your result as a starting point, track your weight for a few weeks, and adjust your calories based on what actually happens. Why am I not losing weight in a calorie deficit? The most common reasons are underestimating how much you eat, overestimating your activity level, or water retention hiding fat loss on the scales. Track your food carefully for two to three weeks and judge progress on your weekly average weight. Should I recalculate my TDEE as I lose weight? Yes. A lighter body burns fewer calories, so the same calorie target creates a smaller deficit over time. Recalculating every few kilograms keeps your target accurate. Is this calculator free? Yes. It’s free to use with no sign-up, and your details aren’t stored.