Calorie & Macro Calculator
Free ToolCalculate your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and daily calorie targets for weight loss or muscle gain.
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Body Metrics
Basal Metabolic Rate (BMR)
kcal/day
Calories burned at absolute complete rest.
Maintenance Calories (TDEE)
kcal/day
Energy required to maintain current weight.
Calorie Targets by Goal
Mild Weight Loss
-0.25 kg/wk
kcal
90% of maintenance
Standard Loss (Best)
-0.5 kg/wk
kcal
Recommended safe deficit
Clean Muscle Gain
+0.25 kg/wk
kcal
Lean bulking surplus
Recommended Daily Macronutrients (Balanced Split)
Protein (30%)
Carbs (45%)
Fats (25%)
Frequently Asked Questions
BMR is the base energy burned while resting. TDEE includes BMR multiplied by your physical activity level to reflect your real daily energy expenditure.
A caloric deficit of 500 kcal per day typically produces safe, sustainable fat loss of approximately 0.5 kg (1 lb) per week.