🔥 TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE), BMR, and daily calorie targets for weight loss, maintenance, or muscle gain with macro splits.
Free No Signup Required Browser-Based
Your Daily Maintenance Calories (TDEE)
2,649 kcal / day
Basal Metabolic Rate (BMR at complete rest): 1,709 kcal
🎯 Daily Calorie Targets for Your Goal
Moderate Weight Loss (-1 lb/wk)
2149 kcal
-500 kcal daily deficit
Mild Weight Loss (-0.5 lb/wk)
2399 kcal
-250 kcal daily deficit
Lean Muscle Bulk (+0.5 lb/wk)
2899 kcal
+250 kcal surplus
🥗 Daily Macronutrient Split (Maintenance)
Protein (30%)
199g
Carbohydrates (40%)
265g
Healthy Fats (30%)
88g
How to Use TDEE & Calorie Calculator
- Choose Metric (kg/cm) or Imperial (lbs/ft) units and select your gender
- Enter your age, current body weight, and height
- Select your average weekly physical activity level
- View your daily maintenance calories (TDEE) and BMR
- Check recommended daily calorie targets for mild, moderate, or aggressive weight loss and muscle building
Frequently Asked Questions
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in 24 hours. It is calculated by multiplying your Basal Metabolic Rate (BMR) by your physical activity multiplier.
How many calories deficit is needed to lose 1 pound of fat?
One pound of fat contains approximately 3,500 calories. A daily deficit of 500 calories below your TDEE results in roughly 1 pound of weight loss per week.
What is the difference between BMR and TDEE?
BMR is the calories burned just staying alive at complete rest. TDEE includes BMR plus all calories burned through daily movement, work, and exercise.