TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day, including activity. Eating around this amount keeps your weight stable.

How is BMR calculated?

BMR is estimated with the Mifflin-St Jeor equation, which uses your sex, weight, height and age. It's the energy you'd burn at complete rest.

How many calories should I eat to lose weight?

A common approach is a moderate deficit of about 500 calories below your TDEE, which the tool uses for the lose goal. Aim for gradual progress.

What macro split does it use?

It shows a balanced split of roughly 30% protein, 30% fat and 40% carbs as a starting point you can adjust.

No. Everything is calculated in your browser. Nothing is sent to a server and there is no sign-up.

Calorie Calculator

Age

Height (cm)

Weight (kg)

Activity level

Goal

BMR

1,649

Maintenance (TDEE)

2,556

Target calories

2,556

Protein

192 g

Fat

85 g

Carbs

256 g

These figures are general estimates, not medical or nutritional advice.

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Estimate how many calories you need each day. Enter your details and activity level to get your BMR (the energy you burn at rest), your maintenance calories (TDEE), and a target for losing, maintaining or gaining weight, along with a protein, fat and carb breakdown. Everything runs in your browser, and the numbers are estimates — not medical advice.

How to use

Choose your sex and enter your age, height and weight.
Pick your typical activity level.
Select your goal: lose, maintain or gain.
Read your BMR, maintenance calories, target and macros.

How it's calculated

Your BMR is estimated with the Mifflin-St Jeor equation from your sex, weight, height and age. Multiplying by an activity factor gives your TDEE — the calories you burn in a typical day. For weight loss the tool subtracts about 500 calories, and for gain it adds about 300. The macro split shown is a balanced starting point.

Features

BMR (resting calories)

See the energy your body uses at complete rest.

TDEE (maintenance)

Find the calories you burn in a typical day at your activity level.

Goal-based target

Get a calorie target for losing, maintaining or gaining weight.

Protein, fat & carbs

See a balanced macronutrient breakdown in grams for your target.

Metric or imperial

Enter your height and weight in metric or imperial units.

Common use cases

Cutting & weight loss

Find a sensible calorie deficit to lose weight gradually.

Bulking & muscle gain

Get a small surplus to support training and growth.

Maintaining weight

Know roughly how much to eat to stay where you are.

Meal planning

Use the target and macros as a guide for planning meals.

Notes & tips

These are estimates; individual needs vary with metabolism, body composition and more.
Avoid very low calorie intakes; aim for gradual, sustainable changes.
Consider speaking with a doctor or dietitian for personalised advice.
Everything runs on your device — nothing is sent to a server.

Disclaimer

This calculator provides general estimates for educational purposes only and is not medical, nutritional or fitness advice. Consult a qualified professional before making significant changes to your diet or exercise, especially if you have any health conditions.

Frequently asked questions

What is TDEE?: TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day, including activity. Eating around this amount keeps your weight stable.
How is BMR calculated?: BMR is estimated with the Mifflin-St Jeor equation, which uses your sex, weight, height and age. It's the energy you'd burn at complete rest.
How many calories should I eat to lose weight?: A common approach is a moderate deficit of about 500 calories below your TDEE, which the tool uses for the lose goal. Aim for gradual progress.
What macro split does it use?: It shows a balanced split of roughly 30% protein, 30% fat and 40% carbs as a starting point you can adjust.
Is my data uploaded?: No. Everything is calculated in your browser. Nothing is sent to a server and there is no sign-up.