Calorie Calculator (TDEE)
Find out exactly how many calories you need each day. Enter your details to calculate your Total Daily Energy Expenditure (TDEE) and get macro targets for losing weight, maintaining, or building muscle.
Your daily calories
MaintenanceThis is how many calories you burn per day
Calories by goal
Macros (maintenance)
How the calorie calculator works
This calculator uses the Mifflin-St Jeor equation, the most accurate formula for estimating Basal Metabolic Rate (BMR) developed by the American Dietetic Association. Your BMR is the calories your body burns at complete rest just to keep you alive — breathing, pumping blood, maintaining body temperature.
Mifflin-St Jeor formulas:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Your TDEE (Total Daily Energy Expenditure) equals your BMR multiplied by an activity factor that accounts for your movement throughout the day. Eating at your TDEE maintains your weight; eating below it leads to weight loss; eating above it leads to weight gain.
Macro breakdown explained
- Protein (4 cal/g): Essential for building and repairing muscle. Target ~0.8–1g per pound of body weight for active individuals.
- Carbohydrates (4 cal/g): Your body's primary energy source, especially for exercise and brain function.
- Fat (9 cal/g): Necessary for hormone production, nutrient absorption, and cell health. Don't go below ~20% of calories.
For weight loss, the calculator uses a 500-calorie daily deficit (≈1 lb/week loss). For muscle gain, it adds 500 calories. Always consult a healthcare provider before starting any diet, and never eat below 1,200 calories/day (women) or 1,500 (men) without supervision.
Related: BMI Calculator