Estimate your Total Daily Energy Expenditure (TDEE) — the calories you burn each day — from your BMR and activity level, with calorie targets for weight loss or gain and a suggested macro split.
Choose your unit system, then enter your sex, age, weight, height and activity level. The calculator derives your BMR, multiplies by your activity factor for TDEE, and suggests calorie targets and macros.
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Total Daily Energy Expenditure (TDEE) is your BMR multiplied by how active you are — the number of calories you burn in a typical day. Eat below it to lose weight, above it to gain.
TDEE = BMR × activity factor
Activity factors: sedentary 1.2, light 1.375, moderate 1.55, very active 1.725, extra active 1.9. A daily −500 kcal deficit loses roughly 1 lb (0.45 kg) per week. Macros use 4 kcal/g for protein and carbs, 9 kcal/g for fat.
It's an estimate with several percent error. Real needs depend on body composition, genetics, sleep and hormones. Use it as a starting point and adjust based on results over 2–3 weeks.
The 30/40/30 default suits most people. Endurance athletes may want more carbs; those building muscle or cutting may want more protein. Adjust to taste as long as total calories hit your target.