Calorie Calculator

Find your TDEE, BMR, and daily calorie targets for weight loss, maintenance, or muscle gain. Includes macro breakdown (protein, carbs, fat).

What is TDEE and BMR?

BMR (Basal Metabolic Rate) — the calories your body burns at complete rest. This calculator uses the Mifflin-St Jeor equation (most accurate for most adults): Male: 10×W + 6.25×H − 5×A + 5. Female: 10×W + 6.25×H − 5×A − 161.

TDEE (Total Daily Energy Expenditure) = BMR × activity multiplier. Eating at TDEE maintains weight. A 500 kcal/day deficit = ~0.5 kg/week loss. A 1000 kcal/day deficit = ~1 kg/week loss.

The macro split uses a 30/40/30 protein/carb/fat ratio as a balanced starting point. Protein-focused goals shift this toward higher protein. Adjust macros based on your specific diet approach (keto, high-protein, etc.).

How to Use

  1. Choose Metric or Imperial units.
  2. Enter weight, height, age, biological sex, and activity level.
  3. Select your Goal (lose, maintain, or gain).
  4. Click Calculate to see BMR, TDEE, your goal calorie target, and macro grams.

Activity Level Guide

  • Sedentary — desk job, walk occasionally, no structured exercise
  • Lightly active — light walks, yoga, casual cycling 1–3×/week
  • Moderately active — gym/sport 3–5×/week, average active person
  • Very active — intense training 6–7×/week, physically demanding hobby
  • Extremely active — twice-daily training or manual labor job + daily gym

When to Use This Tool

Use for weight management planning, nutrition tracking, and fitness goal setting. Pair with the BMI Calculator to assess your current weight status.

Frequently Asked Questions

What is TDEE?

TDEE = total calories burned per day including all activity. Eating at TDEE maintains your current weight.

What is BMR?

BMR = calories burned at complete rest. It's the minimum energy to keep you alive — breathing, circulation, organ function.

How many calories to lose 1 kg per week?

A 1000 kcal/day deficit below TDEE leads to approximately 1 kg of weight loss per week (7700 kcal = 1 kg fat).

What macros should I eat?

A balanced starting point is 30% protein, 40% carbs, 30% fat. High-protein diets (40%+ protein) can improve satiety and muscle retention during weight loss.

Is my data sent to a server?

No. All calculations run in your browser using the Mifflin-St Jeor equation. Nothing is uploaded or stored.