Determine your daily calorie requirements for weight loss, maintenance, or muscle gain with our accurate BMR and TDEE calculator.
Enter your details below to calculate your personalized daily calorie needs
Calories your body burns at rest for basic functions
Total calories you burn including activity
Daily calories for your fitness goal
Learn about the science behind calorie calculations and how to use your results effectively
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions like breathing, circulation, and cell production while at rest. It typically accounts for 60-75% of your total daily calorie expenditure.
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including exercise, work activities, and daily movement.
Your calorie goal depends on whether you want to lose weight, maintain, or gain muscle. Safe and sustainable changes typically involve 300-500 calorie adjustments from your TDEE.
The distribution of protein, carbohydrates, and fats in your diet affects satiety, performance, and body composition. Our calculator provides evidence-based recommendations.
Practical tips for implementing your personalized calorie and macro targets
Use your calculated calories with our meal plans and workout routines for optimal results!