Calorie & TDEE Calculator
Calculate your daily calorie needs based on your body and activity level.
Your Details
Your Daily Calorie Target
2,633
calories/day to maintain weight
BMR
1,699 cal
TDEE
2,633 cal
Lose Fast
1,633 cal
Gain Slow
2,883 cal
Suggested Daily Macros
120g
Protein
480 cal
374g
Carbohydrates
1496 cal
73g
Fat
657 cal
This is an estimate based on the Mifflin-St Jeor formula. Actual needs vary. Consult a registered dietitian for personalized nutrition advice.
Calorie Calculator FAQ
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including exercise. It accounts for your basal metabolic rate plus your activity level.
A deficit of 500 calories per day typically results in about 0.5kg (1lb) of weight loss per week. Avoid going below 1200 calories/day for women or 1500 for men without medical supervision.
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest — just to maintain basic functions like breathing and circulation. TDEE = BMR × activity multiplier.