TDEE & Daily Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE), BMR, maintenance calories, and target macro breakdowns for weight loss or muscle gain.
Goal
Daily Target
2623 kcal
Maintenance
2623 kcal
BMR
1693 kcal
Daily Macro Target
About Tool
Calculate your Total Daily Energy Expenditure (TDEE), Basal Metabolic Rate (BMR), and daily calorie target instantly. Plan your personalized calorie deficit for weight loss or surplus for muscle gain with built-in daily macronutrient targets—100% free with no sign-up required.
TDEE calculator · calorie calculator · daily calorie needs calculator · total daily energy expenditure calculator · calorie deficit calculator for weight loss · BMR calculator free
Key Features & Capabilities
- Accurate BMR and TDEE calculations using sex, age, height, weight, and activity level
- Instant goal-based target calories for weight loss (cutting), maintenance, and muscle gain (bulking)
- Automated daily macro targets for protein, carbohydrates, and healthy fats tailored to your goals
- Supports both metric (kg/cm) and imperial (lbs/ft, inches) units with dynamic instant calculation
How to Use This Tool
- 1Select your gender and enter your age, current weight, height, and daily activity level.
- 2Choose your primary goal: Cut (weight loss), Maintain, or Bulk (muscle growth).
- 3View your instant maintenance calories, BMR, daily target calories, and suggested macronutrient intake.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the baseline energy your body burns at complete rest to keep you alive. TDEE (Total Daily Energy Expenditure) multiplies your BMR by your physical activity factor to estimate the total calories you burn in a 24-hour period.
How many calories should I eat to lose weight?
To lose weight safely, target a calorie deficit of 300 to 500 calories below your TDEE. This creates a sustainable pace for weight loss without sacrificing lean muscle mass.
How are the macronutrient targets calculated?
Macro targets are split according to balanced nutritional guidelines based on your calculated daily calorie goal, distributing total calories across protein, carbohydrates, and fats to support workout recovery and weight management.