Calorie & TDEE Calculator
Find your daily calorie needs for weight loss, maintenance, or muscle gain
5 ft = 152 cm · 5'6" = 168 cm · 6 ft = 183 cm
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
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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.