Calorie Calculator

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.