Calorie & TDEE Calculator
Calculate your Total Daily Energy Expenditure using four BMR formulas, then get goal-specific calorie targets, a full macro breakdown, and per-meal targets. Metric and imperial. Runs entirely in your browser — no signup required.
Personal Details
Activity Level
Goal
How to Use Your TDEE Results
Start with maintenance
Track your weight daily for 2 weeks while eating at your calculated TDEE. The average weekly change calibrates your actual TDEE against the estimate.
Adjust every 2 weeks
As weight changes, so does TDEE. Recalculate every 2–3 kg of weight change, or whenever progress stalls for 2 consecutive weeks.
Prioritise protein
Hit your protein target first, then fill remaining calories with carbs and fat. Protein is the least flexible macro — shortfalls cost muscle during a cut.
Cycle calories
On training days eat at or above TDEE; on rest days eat at a deficit. This keeps performance high and accelerates fat loss without metabolic adaptation.
Diet breaks prevent adaptation
After 8–12 weeks of continuous deficit, take a 1–2 week diet break at maintenance. This resets leptin levels and reduces the metabolic slowdown from prolonged restriction.
Body fat % unlocks accuracy
Knowing your body fat percentage lets the calculator switch to Katch-McArdle — the most accurate formula — because it models lean mass directly rather than using population averages.
Frequently Asked Questions
What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including exercise and all other activity. It is the single most important number for body composition — eating below it causes fat loss, eating above it causes weight gain, and eating at it maintains your current weight.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to sustain basic functions — breathing, circulation, cell repair. TDEE multiplies BMR by an activity factor to account for daily movement and exercise. For most people, TDEE is 20–90% higher than BMR.
Which BMR formula is most accurate?
For people who do not know their body fat percentage, Mifflin-St Jeor is the most validated formula for the general population. If you know your body fat percentage, Katch-McArdle is typically more accurate because it uses lean mass directly, making it independent of the male/female BMR difference that comes entirely from average body composition differences.
Why does the calculator use body fat percentage?
BMR is driven almost entirely by lean mass (muscle, organs, bone) — fat tissue burns very few calories. When body fat percentage is provided, the calculator uses Katch-McArdle and Cunningham formulas, which calculate BMR from lean mass directly. This is more accurate for lean athletes and for people whose body composition differs from the population average used to derive Mifflin-St Jeor.
How large a calorie deficit is safe?
A deficit of 500 kcal/day (about 1 lb/week) is the standard recommendation for sustainable fat loss. Aggressive deficits of 750–1000 kcal/day can be used for short periods but increase the risk of muscle loss, nutrient deficiencies, and metabolic adaptation. The calculator enforces a minimum of 1000 kcal/day regardless of the selected deficit.
What macro ratio should I choose?
For general fitness and body recomposition, High Protein (40/35/25) is a strong default — sufficient protein preserves muscle during a cut and supports muscle growth during a bulk. Low Carb and Keto suit individuals who respond better to fat as a fuel source or have metabolic conditions. High Carb is appropriate for endurance athletes with high glycogen demands.
Why are TDEE activity multipliers imprecise?
Activity multipliers are population averages. Individual variation in non-exercise activity thermogenesis (NEAT — fidgeting, walking, standing) can easily differ by 300–500 kcal/day between people with the same stated activity level. Treat your calculated TDEE as a starting point and adjust by 100–150 kcal every 2 weeks based on measured weight change.
Is my data stored anywhere?
No. All calculations run entirely in your browser. Nothing is sent to any server.