Total daily energy expenditure
Know exactly how many calories
you burn every single day.
Enter your sex, age, height, weight and activity level to get your TDEE, basal metabolic rate, BMI — and how much protein, carbs and fat to eat when cutting or bulking.
Calories by goal
Recommended intake based on your TDEE
Weight change is estimated at 1 kg of fat ≈ 7 700 kcal and is theoretical only. Real speed is affected by water, glycogen, muscle mass and metabolic adaptation — track your weight trend for 1–2 weeks before adjusting intake.
Macronutrients
Split of your maintenance calories — you can switch plans
How these numbers are produced
Nothing here is guessed: everything comes from two of the most widely cited predictive equations in sports nutrition.
Mifflin-St Jeor equation
Fits most adults and needs no body-fat data. Compared with the older Harris-Benedict equation it overestimates far less in people with overweight.
Katch-McArdle equation
Metabolism mostly happens in lean tissue, so with a known body-fat reading this is more accurate — especially for people whose muscle mass is clearly above or below average.
TDEE and activity factors
| Activity level | Factor |
|---|---|
| Sedentary, almost no exercise | 1.2 |
| Light, 1–2 times a week | 1.375 |
| Moderate, 3–5 times a week | 1.55 |
| High, 6–7 times a week | 1.725 |
| Very high / physical job | 1.9 |
Frequently asked questions
What is the difference between TDEE and BMR?
BMR (basal metabolic rate) is what you burn lying still, just breathing, pumping blood and keeping warm — usually 60%–70% of your day. TDEE (total daily energy expenditure) adds walking, chores, training and digesting food: what you really burn in 24 hours. Cut or bulk from TDEE, never from BMR.
Why does the result not match how I feel?
Every equation is a statistical model built on population averages, so individual error is typically 10%–20%. Muscle mass, thyroid function, absorption and everyday fidgeting (NEAT) all shift it. Use the number as a starting point: eat at it for two weeks, watch weight and measurements, then move intake by 100–200 kcal.
Which activity level should I pick?
Pick your real everyday state, not your ideal one. Even with three gym sessions a week, most office workers sit for the rest of the day and land closer to "light". If unsure, choose one step lower and watch your weight for two weeks — overestimating activity is the most common reason cuts stall.
How much should I eat to lose fat?
A common approach is 10%–20% below TDEE, roughly 0.5%–1% of body weight per week. Bigger deficits drop the scale faster but raise the risk of muscle loss, hunger and metabolic adaptation. If you are already lean, keep the deficit near 10%.
Does entering body fat change anything?
Yes. Without it, Mifflin-St Jeor is used, based only on sex, age, height and weight. With it, Katch-McArdle estimates from lean mass, which is more accurate when your muscle mass is clearly above or below average. Home body-fat scales are noisy; unless you were measured with DEXA or calipers, treat the reading as a rough guide.
Is this suitable for everyone?
No. Pregnant or breastfeeding women, people under 18, athletes in a competition prep, and anyone with thyroid disease, diabetes, kidney disease or other chronic conditions have special energy needs — follow the assessment of a doctor or registered dietitian.