🥗Calorie Calculator (BMR & TDEE)
Calculate your BMR and daily calorie needs, with targets for weight loss or muscle gain
Goal
BMR
1593
kcal
TDEE
2190
kcal
Target Intake
2190
kcal
Macro reference (30% protein / 25% fat / 45% carbs)
164g
Protein
61g
Fat
246g
Carbs
Estimates based on the Mifflin-St Jeor equation. For reference only — not medical or nutrition advice.
How to Use
Enter your sex, age, height, weight and activity level to get your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), plus a suggested calorie target and macro split for losing fat, maintaining or gaining muscle.
FAQ
What's the difference between BMR and TDEE?
BMR is the minimum energy your body needs at rest; TDEE multiplies BMR by an activity factor to estimate your full daily burn.
How big should a calorie deficit be?
A common approach is about 500 kcal/day below TDEE, roughly 0.5 kg per week in theory. Adjust to your own situation.