Calculate your daily calorie needs, BMR, TDEE, and personalised macros. Get science-based recommendations for weight loss, maintenance, or muscle gain — completely free.
Basal Metabolic Rate is the calories your body burns at complete rest — breathing, circulation, temperature regulation, and cell repair. It accounts for 60–75% of your total daily energy use.
Mifflin-St Jeor:
Men: (10×kg) + (6.25×cm) − (5×age) + 5
Women: (10×kg) + (6.25×cm) − (5×age) − 161
Total Daily Energy Expenditure is your complete daily calorie burn — BMR plus physical activity, digestion, and non-exercise movement. This is your true maintenance number.
| Level | × BMR |
|---|---|
| Sedentary | 1.2 |
| Lightly Active | 1.375 |
| Moderately Active | 1.55 |
| Very Active | 1.725 |
| Extremely Active | 1.9 |
1 lb of fat ≈ 3,500 kcal. A consistent daily deficit or surplus determines your rate of change.
Minimum safe floor: 1,200 kcal (women) · 1,500 kcal (men)
Fill in sex, age, height, weight, and optional body fat.
Choose the option that best matches your weekly activity.
Pick from weight loss, maintenance, or muscle gain targets.
View BMR, TDEE, target calories, macros, and projections.
💡 Pro Tip: Use Katch-McArdle if you know your body fat % — it's the most accurate formula for lean and athletic individuals.
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