Calorie & TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR). Plan daily caloric intake for weight loss or muscle gain.
Caloric Targets For Fitness Goals
Macro Split Suggestion
To maintain muscle mass while losing weight, aim to get 30% of your daily calories from protein, 40% from complex carbohydrates, and 30% from healthy fats.Grow Your Business Online
Frequently Asked Questions
What is BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production. TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including BMR plus physical activity.
How does this tool calculate BMR?
This calculator uses the Mifflin-St Jeor Equation, which is currently regarded by dieticians and fitness professionals as the most accurate standard formula for estimating BMR. It takes into account your gender, age, height, and weight.
How do I use these numbers for weight loss?
To lose weight, you must create a caloric deficit. Consuming 500 calories less than your TDEE (maintenance calories) per day typically leads to about 0.5 kg (1 lb) of fat loss per week. Consuming 250 calories less leads to 0.25 kg loss per week.
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