Calorie & TDEE Calculator

Find your daily calorie needs for weight loss, maintenance, or muscle gain

Gender

Age (years)

Height (cm)

5 ft = 152 cm · 5'6" = 168 cm · 6 ft = 183 cm

Weight (kg)

Activity level

Your TDEE (maintenance calories)

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BMR: — kcal

Weight Loss

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kcal/day

Maintain

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kcal/day

Muscle Gain

—

kcal/day

Suggested macros (for maintenance)

Protein

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Carbohydrates

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Fats

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About TDEE & Calories

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus calories burned through physical activity.

What formula is used?

This calculator uses the Mifflin-St Jeor formula, considered the most accurate for most people. BMR is then multiplied by an activity factor to get TDEE.

How much calorie deficit for weight loss?

A deficit of 500 kcal/day leads to approximately 0.5 kg of fat loss per week. Avoid going below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.