Calculate TDEE, BMR, and daily calorie needs for weight loss, muscle gain, or maintenance. Find your total daily energy expenditure with our accurate TDEE calculator. Plan diet, track calories, and achieve fitness goals with personalized calorie recommendations.
Calculate your calorie needs in 4 steps:
Input gender, age, weight, and height. These factors determine your Basal Metabolic Rate (BMR) - calories burned at complete rest.
Choose from sedentary to extra active based on exercise frequency. Activity multiplier converts BMR to TDEE (total daily calories burned).
Choose weight loss, maintenance, or muscle gain. Calculator adjusts daily calorie target (+/-250-500 kcal) for sustainable progress.
See daily calorie target, BMR, TDEE, BMI, and macronutrient breakdown (protein/carbs/fats). Plan meals and track progress.
Choose the activity level that best matches your lifestyle:
Little or no exercise, desk job, mostly sitting. Daily steps under 5,000. Examples: office work, remote jobs, minimal physical activity.
Light exercise 1-3 days/week, some walking. Daily steps 5,000-7,500. Examples: yoga, light cardio, casual sports, standing desk.
Moderate exercise 3-5 days/week. Daily steps 7,500-10,000. Examples: gym 3-5×/week, running, cycling, active job, sports.
Hard exercise 6-7 days/week. Daily steps 10,000-15,000. Examples: intense gym sessions daily, athletic training, physically demanding job.
Very hard exercise daily + physical job. Daily steps 15,000+. Examples: construction worker who trains, professional athlete, manual labor + gym.
Most people overestimate activity level. Start conservative, adjust based on results. 2-3 gym sessions = lightly active, not very active!
Use MyFitnessPal, Cronometer, or food diary. Weigh food for accuracy. Hidden calories in sauces, drinks add up fast. Tracking reveals reality vs perception.
Aim 1.6-2.2g per kg body weight (112-154g for 70kg person). Preserves muscle during fat loss. Increases satiety, reduces hunger. Highest thermic effect of food.
Daily weight fluctuates 1-2kg due to water, sodium, carbs. Weigh once weekly, same day/time. Track trend over 4 weeks, not single weigh-ins.
Aim 0.5-1kg weight loss per week max. Faster = muscle loss, metabolic slowdown. Sustainable deficit beats crash dieting every time.
Resistance training 3-4×/week preserves muscle. Cardio burns calories but doesn't build muscle. Muscle burns more calories at rest (higher BMR).
As you lose weight, TDEE decreases. Recalculate monthly. Not losing? Drop 100-200 kcal. Losing too fast? Add 100-200 kcal. Stay flexible.
Uses Mifflin-St Jeor equation (most accurate for general population). Factors in gender, age, weight, height, activity level for personalized results.
See daily protein, carbs, and fats in grams and calories. Optimal ratios for your goal (25% protein, 50% carbs, 25% fats).
Customized calorie targets for weight loss, maintenance, or muscle gain. Safe deficits/surpluses for sustainable progress without metabolic damage.
View BMI category (underweight/normal/overweight/obese) with visual scale. Track overall health beyond just calories.
Switch between kg/cm and lbs/inches instantly. Perfect for global users from USA, UK, Europe, Asia, Australia.
Calculate calories at gym, home, or on-the-go. Plan nutrition anywhere. Fitness planning in your pocket.
TDEE (Total Daily Energy Expenditure) is total calories your body burns per day including BMR, exercise, daily activities, and digestion. It's your maintenance calories. To lose weight: eat below TDEE (deficit). To gain muscle: eat above TDEE (surplus). To maintain: eat at TDEE. Knowing TDEE is foundation of any diet plan.
Uses Mifflin-St Jeor equation - most accurate formula validated by research. Accuracy ±5-10% for most people. Individual metabolism varies. Use as starting point, adjust based on real-world results. If not losing weight after 2 weeks, reduce calories by 100-200. If losing too fast (>1kg/week), add calories.
BMR (Basal Metabolic Rate) = calories burned at complete rest (sleeping, breathing, organ function). TDEE = BMR × activity multiplier (includes exercise, walking, daily movement). Example: BMR 1,500 kcal, moderately active (1.55x) = TDEE 2,325 kcal. Never eat below BMR long-term - damages metabolism!
For safe weight loss: TDEE minus 250-500 kcal daily. 500 kcal deficit = 0.5kg loss/week (3,500 kcal = 0.5kg fat). Don't exceed 1kg/week loss - causes muscle loss, metabolic slowdown. Example: TDEE 2,400, eat 1,900-2,150 for fat loss. Combine with strength training to preserve muscle.
Macros (macronutrients) = protein, carbs, fats. Not all calories equal! Protein: 4 kcal/g (muscle building, satiety). Carbs: 4 kcal/g (energy, performance). Fats: 9 kcal/g (hormones, health). Optimal ratio for most: 25% protein, 50% carbs, 25% fats. High protein preserves muscle during fat loss. Track macros, not just calories!
No! Activity level already accounts for exercise. Fitness trackers overestimate calories burned by 20-30%. Eating back "burned" calories sabotages deficit. Exception: endurance athletes (marathon training, ultra-cycling) may need extra fuel. For general fitness, stick to calculated TDEE target regardless of daily exercise.
Common reasons: (1) Underestimating food intake - weigh everything! (2) Overestimating activity level - be honest. (3) Not enough time - give it 3-4 weeks. (4) Water retention from high sodium, carbs, new exercise. (5) Metabolic adaptation - recalculate TDEE after 10kg loss. Solution: track accurately, be patient, adjust every 2-4 weeks.
Yes, but only for beginners (training < 1 year) or returning after break. Called "body recomposition." Requires: slight calorie deficit (TDEE -200 to -300), high protein (2g/kg), progressive strength training 4×/week. Advanced lifters must choose: bulk (surplus + muscle gain + some fat) or cut (deficit + fat loss + preserve muscle). Can't optimize both simultaneously.
