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.
What is Calorie & BMR Calculator?
The Calorie & BMR Calculator helps you understand your body's energy needs by calculating your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the scientifically validated Mifflin-St Jeor equation. BMR is the number of calories your body burns at complete rest just to keep vital functions running — breathing, circulation, and cell repair. TDEE multiplies your BMR by an activity factor to estimate how many calories you actually burn in a typical day.
Knowing your TDEE is the foundation of any evidence-based approach to weight management. If your goal is to lose weight, you need to consume fewer calories than your TDEE (a calorie deficit). To gain muscle or weight, you need to consume more (a calorie surplus). To maintain your current weight, you eat at TDEE. The calculator gives you all three target ranges based on your goal selection, removing the guesswork.
The tool also breaks down your recommended macronutrient targets — protein, carbohydrates, and fat — in grams per day based on your calorie goal. Protein targets are especially important for muscle preservation during weight loss and for muscle building. Results are based on established nutritional science and are a reliable starting point, though individual metabolism varies and consulting a registered dietitian is recommended for medical nutrition therapy.
How to Use Calorie & BMR Calculator
- Enter your details
Input your age, biological sex, height, and current weight to personalize the calculation.
- Select your activity level
Choose from sedentary, lightly active, moderately active, very active, or extra active based on your typical weekly routine.
- Pick your goal
Select weight loss, maintenance, or muscle gain to see calorie targets tailored to your objective.
- Review BMR, TDEE and macros
Get your BMR, TDEE, recommended daily calories, and protein, carb, and fat targets in grams.
Key Benefits
Uses the most accurate BMR formula recommended by the Academy of Nutrition and Dietetics over older methods.
Alongside calorie totals, get protein, carbohydrate, and fat targets in grams per day for your goal.
Your BMR, TDEE, and macro targets calculate immediately as you update your inputs.
All calculations are done in your browser. Your personal health data is never sent to any server.
Frequently Asked Questions
BMR (Basal Metabolic Rate) is the calories your body needs at complete rest. TDEE (Total Daily Energy Expenditure) adds your activity level on top of BMR to estimate your actual daily burn.
Studies show the Mifflin-St Jeor equation is more accurate for most adults, particularly for estimating RMR in non-obese individuals. The Harris-Benedict formula is older and tends to overestimate calorie needs.
The result is a reliable estimate, not a medical measurement. Individual metabolism varies based on genetics, muscle mass, hormones, and other factors. Use the result as a starting point and adjust based on real results over 2–4 weeks.
Sedentary is desk work with little exercise. Lightly active is 1–3 days of exercise per week. Moderately active is 3–5 days. Very active is hard training 6–7 days. Extra active is physical labor or twice-daily training.