Calculate your daily calorie needs for weight loss, maintenance, or muscle gain
0 kcal
Total Daily Energy Expenditure (TDEE)
BMR (base metabolic rate)
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Lose 1 lb/week
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Lose 2 lbs/week
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Maintain Weight
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Gain 0.5 lb/week
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Gain 1 lb/week
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Macronutrient Targets (at maintenance)
Protein (30%)
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Carbohydrates (40%)
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Fat (30%)
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Protein (high-protein 40%)
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These are general estimates. Adjust based on your specific goals, preferences, and health conditions. Consult a registered dietitian for personalized guidance.
FREQUENTLY ASKED QUESTIONS
What is TDEE?
Total Daily Energy Expenditure is the total number of calories you burn in a day, including your basal metabolic rate (calories burned at rest) plus calories burned through activity. Eating at TDEE maintains your weight.
What is BMR?
Basal Metabolic Rate is the calories your body needs just to survive at complete rest — breathing, circulation, cell repair. It accounts for 60-75% of total energy expenditure. This calculator uses the Mifflin-St Jeor equation.
How many calories should I eat to lose weight?
A 500 calorie daily deficit (eating 500 less than TDEE) produces roughly 1 lb/week of fat loss. A 1,000 calorie deficit produces 2 lbs/week. Going below 1,200 calories is not recommended without medical supervision.
Why are my macros shown as percentages?
Macronutrient ratios are starting points, not rules. A balanced split (30P/40C/30F) works for most people. Athletes and those building muscle often use higher protein (40%+). Low-carb approaches use 5-10% carbs. Adjust to what you can sustain.