Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to understand your daily calorie needs. Use this information to plan your nutrition for weight loss, maintenance, or muscle gain with personalized macronutrient recommendations.
| Macronutrient | Grams | Calories | % of Diet |
|---|---|---|---|
| Protein | 188g | 752 cal | 30% |
| Carbohydrates | 251g | 1004 cal | 40% |
| Fat | 84g | 756 cal | 30% |
| Total Daily Calories | 2508 cal | ||
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at complete rest. This includes breathing, circulating blood, cell production, nutrient processing, and maintaining body temperature.
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your BMR plus additional calories burned through physical activity and digestion (the thermic effect of food).
This calculator uses the Mifflin-St Jeor Equation to calculate BMR:
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Your TDEE is calculated by multiplying your BMR by an activity factor:
To lose weight, you need to create a calorie deficit by consuming fewer calories than your TDEE. A safe and sustainable rate of weight loss is about 0.5-1 kg (1-2 lbs) per week, which requires a deficit of approximately 500-1000 calories per day.
To maintain your current weight, aim to consume approximately the same number of calories as your TDEE. Monitor your weight regularly and adjust as needed based on trends.
To gain weight or build muscle, you need to consume more calories than your TDEE. A surplus of about 250-500 calories per day is typically recommended for lean muscle gains with minimal fat gain.