TDEE Calculator
Work out how many calories you burn per day, then pick a target for maintenance, fat loss or a lean bulk. Everything runs in your browser.
Your results
BMR
1,699kcal/day
At complete rest
TDEE (maintenance)
2,633kcal/day
Fat loss (−500)
2,133kcal/day
≈ 0.5 kg / 1 lb per week
Lean bulk (+300)
2,933kcal/day
Slow, low-fat-gain surplus
Estimates use the Mifflin-St Jeor equation. Treat them as a starting point and adjust based on 2–3 weeks of real-world results.
BMI
24.5 (Normal weight)
BMI is a rough screen only — it does not account for muscle mass.
Suggested macros
Protein
135g
Carbs
339g
Fat
82g
Based on 2,633 kcal/day for your selected goal.
Now hit those numbers
Snap a photo of any meal and get calories, protein, carbs and fat in seconds.
Frequently asked questions
How to use your TDEE results
Now that you know your TDEE, treat it as your maintenance line — the number of calories that keeps your weight roughly stable week to week. Everything else is an adjustment around that line. If fat loss is the goal, eat around 500 calories below it and expect to lose about 0.5 kg (1 lb) per week. If you want to add muscle without excess fat, sit about 300 calories above it and lift 3–4 times per week.
The formula is an estimate, not a measurement, so the real test is what happens on the scale. Weigh yourself at the same time each morning and average the week. If the seven-day average has not moved after two to three weeks, shift your intake by 150–200 calories and reassess. That slow, evidence-led correction beats guessing or slashing calories.
Once your calorie number is set, split it into protein, carbs and fat using the suggested macros above, then keep protein the target you defend hardest — it protects muscle in a deficit and keeps you full. The gap between people who hit their TDEE targets and people who do not is almost always tracking, not willpower: portions get underestimated, oils and sauces get missed and snacks go uncounted.