Calorie Calculator
Calculate your daily calorie needs (TDEE) and get personalized targets for weight loss, maintenance, or muscle gain based on your activity level.
Your Details
Sedentary
Little or no exercise
Lightly active
1–3 days/week
Moderately active
3–5 days/week
Very active
6–7 days/week
Extra active
2× training or physical job
Daily Calorie Target
2,649 kcal
Maintenance calories
Protein
135g
Carbs
362g
Fat
74g
Protein
135g
Carbs
362g
Fat
74g
How It Works
Your Total Daily Energy Expenditure (TDEE) is the total calories your body burns in a day — including your Basal Metabolic Rate (BMR) and physical activity. To lose weight, eat 300–500 calories below TDEE. To gain muscle, eat 200–300 above. The macro breakdown shows recommended protein, carbs, and fat in grams based on your goal.
Mifflin-St Jeor Formula
BMR (Mifflin-St Jeor): Men = 10W + 6.25H − 5A + 5; Women = 10W + 6.25H − 5A − 161. TDEE = BMR × Activity Factor.
Activity Multipliers (TDEE)
- Sedentary
- BMR × 1.2 — desk job, little or no exercise
- Lightly active
- BMR × 1.375 — light exercise 1–3 days/week
- Moderately active
- BMR × 1.55 — moderate exercise 3–5 days/week
- Very active
- BMR × 1.725 — hard exercise 6–7 days/week
- Extra active
- BMR × 1.9 — twice-daily training or physical labour
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day. It includes your BMR (calories burned at rest) plus calories burned through activity and digestion. Eating at your TDEE maintains your current weight.
How many calories should I eat to lose weight?
A deficit of 500 calories/day leads to approximately 0.5 kg (1 lb) of fat loss per week. Aim for no more than a 1,000 calorie deficit per day. Extreme restriction backfires by lowering BMR and causing muscle loss.
How much protein do I need per day?
For general health: 0.8g per kg of body weight. For muscle building or fat loss with muscle retention: 1.6–2.2g per kg. Higher protein intake increases satiety and preserves lean mass during a calorie deficit.
Are all calories equal?
For pure weight management, a calorie is a calorie. But for health, body composition, and satiety, food quality matters enormously. Protein and fiber are more filling per calorie than refined carbs and fat. Prioritize whole foods within your calorie budget.