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Calorie Calculator (TDEE)

New

TDEE calorie calculator — daily calories to lose, gain or maintain weight

28 yr
70 kg
175 cm
1659
BMR cal
Base metabolic rate
2571
TDEE cal
Total daily burn
2571
Target cal
Maintain weight

Recommended macros (2571 calories)

Protein 112gFat 71gCarbs 371g
Browser-based, files never uploaded Instant results Works on any device

How to use Calorie Calculator (TDEE)

  1. 1Enter age, gender, height, and weight
  2. 2Select activity level
  3. 3Choose your goal (lose, maintain, gain)
  4. 4Get daily calorie target and macro breakdown

About this tool

Calculate your Total Daily Energy Expenditure (TDEE) and BMR. Get daily calorie targets for weight loss, muscle gain, or maintenance. Includes macro split recommendation.

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Frequently asked questions

What is TDEE?

Total Daily Energy Expenditure — the total calories your body burns in a day including activity.

How many calories to lose 1 kg?

You need a deficit of about 7,700 calories to lose 1 kg. A 500 calorie daily deficit = ~0.5 kg/week.

What are macros?

Macronutrients — Protein, Carbohydrates, and Fats. The three main energy sources.