Calculate your TDEE (Total Daily Energy Expenditure), BMR, and exact calorie targets for weight loss, maintenance, or muscle gain.
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Your Results
TDEE ANALYSIS
Daily Calorie Target
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kcal / day
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BMR
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kcal/day at rest
TDEE
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kcal/day maintenance
BMI
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All Goal Targets
Recommended Macros (for target calories)
Protein— g
Carbohydrates— g
Fat— g
Note: These calculations use the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating BMR. Results are estimates — individual metabolism varies. Consult a healthcare professional for personalised nutrition advice.
How It Works
01
BMR (Basal Metabolic Rate) — The calories your body burns at complete rest to maintain vital functions. Calculated using the Mifflin-St Jeor formula, factoring in your age, sex, height, and weight.
02
TDEE (Total Daily Energy Expenditure) — Your BMR multiplied by an activity factor. This is the true maintenance calories you need each day given your lifestyle.
03
Goal Adjustment — A caloric surplus or deficit is applied based on your goal. 1 kg of body fat ≈ 7,700 kcal, so ±0.5 kg/week requires roughly ±550 kcal/day from TDEE.
04
Macros — Protein is set at 30%, carbohydrates at 40%, and fat at 30% of total calories — a balanced starting point that can be adjusted for your preferences.
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day including exercise and daily activity. It matters because it defines your true maintenance calories. Eating below TDEE leads to weight loss; eating above leads to weight gain.
We use the Mifflin-St Jeor equation, which research shows is more accurate than older formulas like Harris-Benedict. It calculates BMR based on weight, height, age, and sex, then multiplies by your activity level to get TDEE.
A safe, sustainable deficit is typically 250–500 kcal below your TDEE, resulting in roughly 0.25–0.5 kg of fat loss per week. Larger deficits may accelerate loss but can cause muscle loss, fatigue, and nutritional deficiencies. Consult a healthcare professional for personalised guidance.
Choose based on your honest average week. Most people overestimate their activity level. If you sit most of the day and occasionally walk, choose Sedentary or Lightly Active. Only choose Very Active or Extremely Active if you genuinely train hard most days or have a physically demanding job.
The default macro split (30% protein, 40% carbs, 30% fat) is a general-purpose starting point that ensures adequate protein for muscle preservation, sufficient carbs for energy, and enough fat for hormonal function. Athletes, ketogenic dieters, or people with specific medical needs may require different ratios.
Calorie calculators are estimates. The Mifflin-St Jeor equation is accurate within ±10% for most people, but individual metabolism varies due to genetics, hormones, gut microbiome, and body composition. Track your actual weight changes over 2–3 weeks and adjust your intake accordingly.