Calorie Calculator
Calculate your daily calorie needs with our free TDEE calculator. Get your BMR, maintenance calories, and personalized macro targets for weight loss or muscle gain.
Understanding Your Results
BMR (Basal Metabolic Rate): The calories your body needs at complete rest to maintain vital functions like breathing and circulation. It accounts for 60–75% of your total daily expenditure.
TDEE (Total Daily Energy Expenditure): Your BMR multiplied by an activity factor. This is your true maintenance level — eat this amount to maintain your current weight.
Macro Split: We use a balanced 30% protein / 35% carbs / 35% fat ratio. Adjust based on your preferences: increase carbs for endurance sports, increase protein for muscle building, increase fats for hormonal health.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including basal metabolic rate, physical activity, and the thermic effect of food.
How accurate is this calculator?
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for the general population. TDEE estimates have a margin of error of about ±10% due to individual metabolic differences.
Should I eat my exercise calories back?
If your goal is weight loss, avoid eating back all exercise calories — fitness trackers often overestimate burn. A safer approach is to eat back 50% or use the TDEE calculator with your activity level already factored in.