TDEE & Calorie Calculator
Estimate your BMR (Mifflin-St Jeor or Harris-Benedict), calculate TDEE by activity, and get calorie & macro targets for weight loss, maintenance, or gain. Private & client-side.
BMR (Basal Metabolic Rate)
— kcal/day
TDEE (Maintenance calories)
— kcal/day
Based on selected activity levelCalorie targets
| Target | Calories/day | Approx. weekly change |
|---|
Safe loss often ~0.25–1 kg per week depending on deficit. Consult a professional for medical advice.
Suggested macros
Protein target uses 1.6 g/kg by default. Fat target default 25% of calories.
| Macro | % / g per day |
|---|---|
| Protein | — |
| Fat | — |
| Carbs | — |