Find your daily calorie needs for any goal
Calculate your Total Daily Energy Expenditure (TDEE) and daily calorie needs for weight loss, maintenance, or muscle gain. Get a personalized macro breakdown including protein, carbohydrates, and fat recommendations based on your body stats and activity level.
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day. It consists of your Basal Metabolic Rate (BMR) — calories burned at rest — plus calories burned through physical activity and the thermic effect of food (energy used to digest meals). TDEE is the key number for managing your weight.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating BMR. For men: BMR = 10 times weight(kg) + 6.25 times height(cm) minus 5 times age minus 161. For women the constant differs. BMR typically accounts for 60-75% of your total daily calorie burn.
To lose weight, you need a caloric deficit (eating less than your TDEE). A deficit of 500 calories per day results in approximately 1 pound of weight loss per week. For muscle gain, a surplus of 250-500 calories above TDEE is recommended. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
Macronutrients (macros) are protein, carbohydrates, and fat. Each serves different functions: protein builds and repairs muscle (4 calories per gram), carbs provide energy (4 cal/g), and fat supports hormone production and nutrient absorption (9 cal/g). A balanced approach typically involves 30% protein, 40% carbs, and 30% fat, though this varies by goal.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest, just to keep you alive (breathing, circulation, cell production). TDEE adds your physical activity and food digestion on top of BMR. TDEE is always higher than BMR.
The Mifflin-St Jeor equation is accurate within about 10% for most people. Individual factors like genetics, muscle mass, hormones, and metabolic adaptation can cause variations. Use the calculated number as a starting point and adjust based on real-world results over 2-3 weeks.
A moderate deficit of 500 calories below your TDEE is generally recommended for safe, sustainable weight loss (about 1 lb/week). Aggressive deficits can lead to muscle loss, nutrient deficiencies, and metabolic slowdown. Consult a healthcare provider for personalized advice.
It depends. If your TDEE already accounts for your activity level, you do not need to eat back exercise calories. If you calculated using sedentary and then exercise separately, you may want to eat back 50-75% of exercise calories (calorie burn estimates from fitness trackers are often inflated).
For general health, 0.8g per kg of body weight is the minimum. For muscle building or fat loss while preserving muscle, 1.6-2.2g per kg is recommended. Athletes may need up to 2.5g per kg. This calculator provides a personalized recommendation based on your goals.