How Many Calories Should You Eat Per Day to Lose Weight? Use This TDEE + RMR Calculator

Fill in the information and you’ll see your approximate RMR, TDEE, and recommended calorie intake for weight-loss. see more information below👇👇👇

Use This Free TDEE + RMR Calculator

If you’re trying to lose weight and aren’t sure how many calories to eat each day, this tool will help you cut through the noise.

Our free calculator gives you three important numbers:

• • RMR (Resting Metabolic Rate) – the calories your body burns just to stay alive

  • TDEE (Total Daily Energy Expenditure) – how many calories you burn each day based on your activity level

  • Recommended Calories for Weight Loss – a smart daily target designed to help you lose weight safely and sustainably

Step 1 of our Free Weight-Loss Guide teaches you every way your body burns calories. But so you understand, here’s a brief explanation of what those terms mean.

What Is RMR?

RMR stands for Resting Metabolic Rate. This is the number of calories your body burns every day doing basic functions: breathing, maintaining organs, thinking, repairing cells—everything your body does to keep you alive, even if you didn’t move at all.

We use the Mifflin–St Jeor formula to calculate it, which is widely recognized as one of the most accurate methods for estimating RMR.

What Is TDEE?

TDEE, or Total Daily Energy Expenditure, is your actual daily calorie burn—including everything from your resting metabolism to your workouts to your general movement throughout the day.

To calculate it, we multiply your RMR by an activity multiplier. That multiplier is based on how active your lifestyle is—whether you work out daily, sit at a desk most of the day, or something in between.

Your body burns calories in 4 different ways every day. See the graphic below to understand better.

What Does “Recommended Calories per Day” Mean?

This number is your daily calorie target if your goal is to lose fat. It’s not just a random number. It’s calculated based on your body’s actual energy needs, then adjusted to create a calorie deficit for fat loss.

Rather than using a one-size-fits-all approach, this calculator adjusts your calorie target based on your body composition and current burn rate. So if you have a high RMR, the tool will recommend a moderate deficit. If your metabolism is lower, it gives you a more conservative target to avoid under-fueling.

It’s realistic, based on real-world results—not just math on a spreadsheet.

Why This Calculator Is Different

A lot of online calculators just show you your maintenance calories (TDEE) or resting burn (RMR), and leave the rest up to you. This one does the math for you—showing your full calorie picture and giving you a specific number to aim for if weight loss is your goal.

TDEE also involves more estimating: RMR is usually consistent across attributes, but we cna’t measure your activity level. It’s based on your assumptions, so getting both can help you understand exactly how many calories you burn a day.

Check out our work-out burn calculators to see how many calories you burn doing basic exercise (tailored to YOUR body).

How to Use the Calculator

1. Choose your gender
2. Enter your age, height, and weight
3. Select your activity level
4. Click “Calculate”

The calculator will give you your RMR, TDEE, and a clear daily calorie target to help you get started with weight-loss.

Want to Go Deeper?

Check out our free comprehensive weight-loss guide to start losing weight and changing your life 👇👇👇