Calculate Daily Calorie Needs (TDEE)
TDEE (Total Daily Energy Expenditure) is how many calories your body burns in a day including activity. It's the foundation of any diet or fitness plan — eat below it to lose weight, above it to gain.
BMR vs TDEE
BMR (Basal Metabolic Rate) is calories burned at rest. TDEE multiplies BMR by an activity factor. Irreva uses the Mifflin-St Jeor equation, which is the most accurate for general use.
Calorie targets by goal
| Goal | Daily calories |
|---|---|
| Weight loss (0.5 kg/week) | TDEE − 500 kcal |
| Weight loss (1 kg/week) | TDEE − 1,000 kcal |
| Maintenance | = TDEE |
| Muscle gain | TDEE + 200–300 kcal |
Frequently Asked Questions
How accurate is TDEE calculation?
Within 10–15% for most people. Individual variation (hormones, gut microbiome, genetics) means it's a starting estimate — adjust based on real results over 2–4 weeks.
What if I eat exactly at TDEE?
Your weight stays stable. TDEE is the maintenance level.