Calorie & TDEE calculator

1. Enter sex, age, height, and current weight in the units shown.

2. Select your typical activity level (sedentary through very active).

3. Choose a goal: maintain, lose fat (deficit), or gain weight (surplus).

4. Read TDEE, adjusted daily calories, and suggested macros — tweak deficit size if needed.

• When you start a cut or bulk and need a TDEE baseline from standard formulas.

• When you want macro gram targets alongside a daily calorie number.

• When you compare how activity level changes maintenance calories.

• When you have an eating disorder or medical condition — work with a dietitian or doctor.

• When you already track weeks of weigh-ins — use trend data over formula estimates alone.

• When you need meal plans or recipe analysis — use dedicated nutrition apps.

BMR is energy at complete rest — organs, temperature, basic cell function. Real life adds walking, work, training, and digestion (thermic effect of food). Activity multipliers bundle those into one factor, which is imperfect but useful. TDEE is your maintenance estimate. Weight change follows energy balance over time: sustained deficit → loss; surplus → gain. Single-day swings from water, salt, and glycogen are normal; judge the process in weeks.

Protein supports muscle retention during a cut and recovery during a bulk. Carbohydrates fuel high-intensity training; fats support hormones and satiety. Two diets at the same calorie level can feel very different depending on macro ratio. Use this calculator as a starting point, then adjust protein upward if you lift heavy, or carbs if you endurance train. Revisit TDEE every 5–10 kg of weight change.