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🔥 TDEE Calorie Calculator
Find your daily calorie needs. Get personalized calorie targets for weight loss, maintenance, or muscle gain — plus a macro split.
Your Details
Used only for BMR calculation. The Mifflin-St Jeor formula differs by ≈5% between sexes.
Your TDEE
2,662
calories / day
This is how many calories you burn daily at your current activity level.
BMR (Basal Metabolic Rate)
1,718
Calories burned at complete rest. Calculated using the Mifflin-St Jeor formula.
Activity Multiplier
×1.550
Adjustment factor applied to your BMR for your activity level.
Daily Calorie Targets by Goal
Aggressive Fat Loss
1,662
cal / day
≈2 lb/week
Weight Loss
2,162
cal / day
≈1 lb/week
Maintenance
2,662
cal / day
Stay the same
Lean Muscle Gain
2,912
cal / day
≈½ lb/week
Weight Gain (Bulk)
3,162
cal / day
≈1 lb/week
Macro Breakdown (at maintenance)
40%
30%
30%
Carbs40%
266g
1,065 cal
Protein30%
200g
799 cal
Fat30%
89g
799 cal
Grams calculated as: carbs & protein = 4 cal/g, fat = 9 cal/g. Adjust your carb/protein/fat split to match your training style or dietary preference.
⚠️ Estimate onlyThese numbers are a good starting point but everyone’s metabolism differs. Track your weight & food intake for 2–3 weeks and adjust by ±100–200 calories based on actual results. Consult a registered dietitian or physician before making significant dietary changes, especially if you have medical conditions or are pregnant/breastfeeding.
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