Calculation Hub

Calorie Calculator (TDEE)

Calculate your Total Daily Energy Expenditure and macronutrient needs based on your goals

Your Information
Activity Level & Goal

Daily Calorie Target

2507

calories per day

BMR

1618

Base metabolic rate

TDEE

2507

Maintenance calories

Daily Macros

Protein154g (25%)
Carbs316g (50%)
Fat70g (25%)
Understanding TDEE and Calories

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your basal metabolic rate (BMR) and all physical activity. Understanding your TDEE is crucial for weight management and achieving fitness goals.

Components of TDEE

  • BMR (Basal Metabolic Rate): Calories burned at rest for basic bodily functions (60-75% of TDEE)
  • NEAT (Non-Exercise Activity Thermogenesis): Calories from daily activities like walking, fidgeting (15-30%)
  • Exercise Activity Thermogenesis: Calories burned during intentional exercise (5-10%)
  • Thermic Effect of Food: Calories burned digesting food (10%)

Calorie Goals by Objective

Weight Loss: TDEE - 500 calories = ~1 lb/week loss
Maintenance: TDEE = maintain current weight
Weight Gain: TDEE + 500 calories = ~1 lb/week gain

Pro Tip: Track your weight and calories for 2-3 weeks to determine your actual TDEE, as calculators provide estimates. Adjust based on real results.

Macronutrient Guide

Protein

Essential for muscle repair and growth. Aim for 0.8-1g per lb of body weight.

4 calories per gram

Sources: Chicken, fish, eggs, tofu, legumes

Carbohydrates

Primary energy source. Adjust based on activity level and goals.

4 calories per gram

Sources: Rice, oats, fruits, vegetables, bread

Fats

Supports hormone production and nutrient absorption. 20-35% of calories.

9 calories per gram

Sources: Avocado, nuts, olive oil, fatty fish

Frequently Asked Questions

How accurate is this calorie calculator?

This calculator uses the Mifflin-St Jeor equation, one of the most accurate formulas. However, individual metabolism varies. Use this as a starting point and adjust based on your actual results over 2-3 weeks.

Should I eat the same calories every day?

You can vary calories day-to-day based on activity. Some people eat more on training days and less on rest days. What matters most is your weekly average calorie intake.

How fast should I lose weight?

Aim for 0.5-1% of body weight per week (1-2 lbs for most people). Faster weight loss can lead to muscle loss and metabolic adaptation. Slow and steady wins the race.

Do I need to count calories forever?

Not necessarily. Tracking helps you learn portion sizes and food composition. Many people track initially, then maintain weight through intuitive eating once they understand their needs.

What if I'm not losing weight at my calculated deficit?

You may be underestimating food intake or overestimating activity. Track more carefully, use a food scale, and be patient. If still stuck after 3-4 weeks, reduce calories by 100-200 and reassess.