Calorie & TDEE Calculator
Find your daily calorie needs, BMR, TDEE and macronutrient targets.
Your Goal
Macros Breakdown
Weight Timeline
Daily Calories by Goal
| Goal | Calories/day | vs Maintenance | Expected Change |
|---|---|---|---|
| Lose 2 lb/week | 1,546 | -1000 kcal | Lose ~0.13 kg/week |
| Lose 1 lb/week | 2,046 | -500 kcal | Lose ~0.06 kg/week |
| Lose 0.5 lb/week | 2,296 | -250 kcal | Lose ~0.03 kg/week |
| Maintain Weight | 2,546 | — | Maintain weight |
| Gain 0.5 lb/week | 2,796 | +250 kcal | Gain ~0.03 kg/week |
| Gain 1 lb/week | 3,046 | +500 kcal | Gain ~0.06 kg/week |
Understanding Your Numbers
What is BMR?
Basal Metabolic Rate is the calories your body burns at complete rest — just to keep organs functioning. It accounts for ~60–70% of your total energy use.
What is TDEE?
Total Daily Energy Expenditure is BMR × activity multiplier. It's the total calories you burn per day including exercise. Eating at TDEE = maintain weight.
Calorie Deficit
A deficit of 500 kcal/day = ~0.5 kg/week loss. A deficit larger than 1000 kcal/day is generally not recommended as it can cause muscle loss and nutrient deficiency.
Macronutrient Ratios
Protein: 4 kcal/g, Carbs: 4 kcal/g, Fat: 9 kcal/g. Higher protein intake helps preserve muscle while in a deficit. Adjust ratios based on your training type.
Disclaimer: These calculations are estimates based on scientific formulas. Individual metabolism varies. Consult a dietitian or physician before making significant dietary changes.