Calorie Calculator

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day including exercise and daily movement. Eating at your TDEE maintains your weight; eating below it causes fat loss; eating above it causes weight gain.

It's the formula used to estimate Basal Metabolic Rate (BMR) — the calories you'd burn at complete rest. For men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. For women: same formula minus 161. It's considered the most accurate of the common BMR formulas.

A deficit of 500 calories per day below your TDEE produces approximately 0.5 kg (1 lb) of fat loss per week, which is a safe and sustainable rate. The calculator shows both a moderate deficit (−250 cal) and a standard deficit (−500 cal) target.

Choose "Sedentary" if you have a desk job and do little exercise. "Lightly Active" suits 1–3 days of light exercise per week. "Moderately Active" suits 3–5 days of moderate exercise. "Very Active" suits hard exercise 6–7 days a week, and "Extra Active" suits physical jobs or twice-daily training.

Macronutrients (macros) are protein, carbohydrates, and fat. A standard balanced split is 30% protein, 40% carbs, 30% fat of total calories. The calculator shows recommended daily grams of each macro at your maintenance calorie level.