Free Tool
Calorie & TDEE Calculator
Find your exact daily calorie needs and optimal macro split for fat loss, maintenance, or muscle gain.
Your Nutrition Blueprint
Enter your details for a science-backed calorie recommendation.
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Fill in your details and select a goal to calculate your daily calorie needs and optimal macro split.
Frequently Asked Questions
Common questions about calories, TDEE, and nutrition.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive. TDEE (Total Daily Energy Expenditure) adds your activity level on top of BMR, giving you the total calories you burn each day including exercise and daily movement.
For safe, sustainable fat loss, aim for a 15-25% caloric deficit below your TDEE. This typically translates to 500-750 fewer calories per day, leading to about 0.5-1 kg of fat loss per week. Going too low can cause muscle loss and metabolic slowdown.
Macros (macronutrients) are the three main nutrients your body needs: protein, carbohydrates, and fat. The ratio between them affects body composition, energy levels, and performance. Higher protein supports muscle retention during fat loss, while carbs fuel intense training.
The Mifflin-St Jeor equation (used in this calculator) is considered the most accurate BMR estimation formula, with an accuracy of about ±10%. For the most precise results, use it as a starting point and adjust based on your real-world progress over 2-3 weeks.
Not necessarily. Many athletes and coaches use calorie cycling — eating slightly more on training days and less on rest days while keeping the weekly average the same. This can help with performance, recovery, and adherence to your nutrition plan.