🥗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
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.