Calorie Calculator — Free TDEE & Macro Calculator (2026)

🔥 Calorie Calculator — TDEE + Macros

Mifflin-St Jeor BMR equation · Activity-adjusted TDEE · Goal-based calorie target · Macro split

Age

Sex

Height (cm)

Weight (kg)

Activity Level

Your Goal

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BMR (kcal)

—

TDEE (kcal)

—

Your Target

—

Protein (g)

🥩 Your Macro Split

Protein: —
Carbohydrates: —
Fat: —

⚠️ Calorie needs vary significantly between individuals. Use these estimates as a starting point, then adjust based on real-world weight changes over 2–3 weeks.

TDEE and Calorie Needs — Complete Guide

TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day, accounting for your basal metabolic rate plus all physical activity. It is the most important number for weight management because your weight changes based on your calorie intake relative to TDEE.

BMR vs TDEE — What Is the Difference?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — the energy required just to maintain organ function, breathing, and circulation. It accounts for 60–75% of TDEE in sedentary individuals.

TDEE multiplies your BMR by an activity factor (1.2 for sedentary to 1.9 for extremely active) to account for the energy cost of movement, exercise, and daily activities.

The Mifflin-St Jeor Equation

Our calculator uses the Mifflin-St Jeor equation, which has been found to be the most accurate BMR predictor for the general population (Frankenfield et al., 2005):

Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

Calorie Targets by Goal

Goal	Calorie Adjustment	Expected Rate	Notes
Fast Fat Loss	−500 kcal/day	~0.5 kg/week	Requires higher protein to preserve muscle
Slow Fat Loss	−250 kcal/day	~0.25 kg/week	More sustainable; better muscle retention
Maintenance	0	Weight stable	Adjust if weight changes over 2–3 weeks
Muscle Gain (lean)	+250 kcal/day	~0.25 kg/week	Minimises fat gain; ideal for natural athletes
Muscle Gain (fast)	+500 kcal/day	~0.5 kg/week	Some fat gain expected; suits beginners

Protein — The Most Important Macro

Protein is the most important macronutrient for body composition. It preserves muscle during fat loss, drives muscle protein synthesis during bulking, and has the highest thermic effect (20–30% of its calories are used in digestion). Target 1.6–2.2 g per kg of bodyweight for muscle-building goals, or 1.2–1.6 g/kg during fat loss.

Frequently Asked Questions

To lose weight at a safe, sustainable rate, aim for 250–500 kcal below your TDEE. This creates a deficit that burns 0.25–0.5 kg of fat per week. Avoid deficits larger than 500 kcal/day without medical supervision, as this accelerates muscle loss.

TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day. It is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active). Our calculator uses the Mifflin-St Jeor equation for BMR, which is the most accurate for the general population.

TDEE calculators have a margin of error of approximately ±10–15% due to individual metabolic variation. Use your calculated TDEE as a starting point, then track your weight for 2–3 weeks. If weight is not changing as expected, adjust calories by 100–150 kcal accordingly.

Many people follow 'calorie cycling' — eating more on training days and less on rest days — to fuel workouts and recover well while maintaining a weekly deficit or surplus. Over the course of a week, total calorie intake matters more than day-to-day variation.

For general health, 0.8 g/kg bodyweight is the minimum. For muscle building or preservation during fat loss, 1.6–2.2 g/kg is optimal. Higher protein intakes also increase satiety, which helps with fat loss adherence.