Find out how many calories you burn per day (TDEE) and exactly how to eat for weight loss, maintenance, or muscle gain — based on your age, height, weight, and activity level.
This program uses the Mifflin-St Jeor equation, which is now the most popular formula among dietitians, to determine your Basal Metabolic Rate (BMR). Your Total Daily Energy Expenditure (TDEE), or the number of calories your body actually burns in a day, including exercise and daily movement, is then calculated by multiplying your BMR by an activity factor.
Your maintenance calories are determined by your TDEE number; if you consume this quantity, your weight should remain relatively constant. Most people aim for a daily calorie deficit of about 500, which translates to about 0.5 kg (1 lb) of fat loss each week. An excess of 300–500 calories per day is a typical starting point for weight gain or muscle growth. Before setting a target, use this in conjunction with our BMI Calculator to determine your current weight.
This tool displays your healthy weight range for your height in addition to your calorie target. It does this by utilizing the typical 18.5–24.9 BMI range that the WHO recommends. The tool indicates how much your current weight is above or below that range, allowing you to determine if your calorie target should be for weight gain, maintenance, or loss.
Is this calculator accurate?
Although each person's metabolism is different, it provides a reliable estimate for the majority of healthy adults. Start with the number, monitor your weight for two to three weeks, and make adjustments based on actual outcomes.
What's the difference between BMR and TDEE?
BMR is the amount of energy your body need to keep your organs functioning while you are completely at rest. In addition, TDEE accounts for the calories you burn during regular activities and physical exertion.
Do I need to hit the exact macro numbers?
No, use the macro split as a flexible guide rather than a rigid regulation. It is considerably more important to go near on most days than to hit the numbers precisely every day.