TDEE Calculator: Calories & Macros for Your Goal

About 550 kcal a day below your TDEE, since 0.5 kg of fat holds roughly 3,850 kcal. The calculator sets this for you and won't go below 1,200 (women) or 1,500 (men) kcal.

As you lose weight your maintenance calories fall, so the same intake causes slower loss. The projection recalculates TDEE every week.

1.6-2.2 g per kg of body weight helps keep muscle during a cut. Choose the g/kg macro mode to set it directly.

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. It is calculated by first finding your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor equation, then multiplying it by an activity factor (1.2 for sedentary up to 1.9 for very active). This calculator does that automatically.

To lose fat, eat below your TDEE. A moderate deficit of 15-25% (roughly 300-700 calories/day) supports steady loss of about 0.5-1kg per week while preserving muscle. Select the 'Cut' goal to see your target automatically.

A common evidence-based starting point is 1.6-2.2g of protein per kg of body weight, 20-30% of calories from fat, and the remainder from carbs. This tool sets protein based on your weight and goal, then fills fat and carbs to hit your calorie target.

No. Every calculation runs entirely in your browser. Your weight, height, age, and results are never uploaded, logged, or shared.

The tool first estimates your BMR (resting calories) from your age, sex, height and weight, then multiplies by an activity factor to get TDEE, the calories you burn per day. It then offsets that for your goal: a deficit to lose weight, a surplus to gain.

Macros are set as percentages of your calorie target, then converted to grams using 4 kcal per gram of protein and carbs and 9 kcal per gram of fat. The calculator shows grams per day for cutting, maintenance or bulking.