TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR), physical activity, and the thermic effect of food. TDEE is calculated by multiplying your BMR by an activity factor.

How accurate is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is considered the most reliable formula for estimating BMR, with an accuracy of about +/-10%. It was developed in 1990 and is recommended by the Academy of Nutrition and Dietetics.

How many calories should I cut to lose weight?

A safe and sustainable calorie deficit is 500 calories per day, which leads to approximately 0.45 kg (1 pound) of weight loss per week. Going below 1,200 calories (women) or 1,500 calories (men) is generally not recommended without medical supervision.

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Health

Calorie Calculator

Calculate your daily calorie needs and plan your diet.

1Your Information

Age

Height (cm)

Weight (kg)

Activity Level

2Your Daily Calorie Needs

BMR

1,649

kcal/day at rest

TDEE (Maintenance)

2,556

kcal/day

Mild Loss

2,306

-0.25 kg/wk

Weight Loss

2,056

-0.5 kg/wk

Weight Gain

2,856

+0.3 kg/wk

3Korean Food Calorie Reference

Bibimbap (비빔밥)

~500 kcalper serving

Samgyeopsal (삼겹살)

~350 kcalper 100g

Kimbap (김밥)

~250 kcalper roll

Kimchi Jjigae (김치찌개)

~150 kcalper serving

Tteokbokki (떡볶이)

~380 kcalper serving

Japchae (잡채)

~270 kcalper serving

📖 Understanding TDEE & Healthy Eating

What is TDEE? Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. It includes your Basal Metabolic Rate (BMR) -- the energy your body needs at complete rest -- plus the calories burned through physical activity and digesting food.

The Mifflin-St Jeor equation is used here because it is the most widely validated formula for estimating BMR. For men: 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women: the same formula but minus 161 instead of plus 5.

Healthy weight loss: A safe rate of weight loss is 0.5-1 kg (1-2 lbs) per week, achieved by a daily deficit of 500-1,000 calories. Losing weight too quickly can lead to muscle loss, nutritional deficiencies, and metabolic slowdown. Never go below 1,200 kcal (women) or 1,500 kcal (men) without medical guidance.

Korean diet tips: Traditional Korean cuisine (한식) is generally well-balanced with plenty of vegetables, fermented foods like kimchi, and moderate portions of protein. A typical Korean meal with rice, soup, and side dishes (반찬) is around 500-700 kcal. Be mindful of high-calorie items like fried chicken (치킨), instant ramyeon (~500 kcal), and sugary drinks.

Macronutrient balance: A balanced diet typically consists of 45-65% carbohydrates, 20-35% fat, and 10-35% protein. For weight loss, slightly increasing protein intake (to about 1.6-2.2g per kg body weight) can help preserve muscle mass and improve satiety.

✓Updated for 2026Last reviewed October 6, 2026See what changed

Written and reviewed by Taeyang Kim · Rates and thresholds are taken directly from the official notices of Korea's National Tax Service, National Pension Service, National Health Insurance Service, Ministry of Employment and Labor, and Minimum Wage Commission. Results are non-binding estimates for reference only and may differ from the actual amount depending on your circumstances. Found a mistake? Tell us through Contact.