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Calorie & BMR Calculator

Enter your stats and activity level to get your BMR, TDEE, and calorie targets for weight loss, maintenance, or gain — plus a macro breakdown.

Healthy BMI18.5 – 24.9
Daily Calories2,000 – 2,500
Sleep Cycle90 min
years
lbs
ftin
Basal Metabolic Rate (BMR)
1,805
calories your body burns at complete rest
TDEE — Daily Calorie Target to Maintain Weight
2,798
BMR × activity multiplier
Lose 2 lb/week1,798 cal/day
Lose 1 lb/week2,298 cal/day
Maintain weight2,798 cal/day
Gain 1 lb/week3,298 cal/day
Gain 2 lb/week3,798 cal/day

Macro Breakdown at TDEE (30/40/30 split)

Protein
210g
840 cal · 30%

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TDEE & Macro Calculator

Calculate your Total Daily Energy Expenditure (TDEE) and personalized daily macro targets for protein, carbs, and fat. Uses the Mifflin-St Jeor BMR equation with activity-level adjustment.

Try it →

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Sleep Calculator

Find your ideal bedtime or wake time based on 90-minute sleep cycles.

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BMI Calculator

Calculate your Body Mass Index, see your WHO category, and find your healthy weight range

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Carbs
280g
1119 cal · 40%

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TDEE & Macro Calculator

Calculate your Total Daily Energy Expenditure (TDEE) and personalized daily macro targets for protein, carbs, and fat. Uses the Mifflin-St Jeor BMR equation with activity-level adjustment.

Try it →

🧮

Sleep Calculator

Find your ideal bedtime or wake time based on 90-minute sleep cycles.

Try it →

🧮

BMI Calculator

Calculate your Body Mass Index, see your WHO category, and find your healthy weight range

Try it →

Fat
93g
840 cal · 30%

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🧮

TDEE & Macro Calculator

Calculate your Total Daily Energy Expenditure (TDEE) and personalized daily macro targets for protein, carbs, and fat. Uses the Mifflin-St Jeor BMR equation with activity-level adjustment.

Try it →

🧮

Sleep Calculator

Find your ideal bedtime or wake time based on 90-minute sleep cycles.

Try it →

🧮

BMI Calculator

Calculate your Body Mass Index, see your WHO category, and find your healthy weight range

Try it →

1

BMR — Mifflin-St Jeor equation

BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5

= 10×83.9 + 6.25×178 − 5×30 + 5

= 1805 cal/day

Basal Metabolic Rate — calories burned at complete rest.

Mifflin-St Jeor (1990) — most accurate for most adults

2

TDEE — activity multiplier applied

TDEE = BMR × activity_multiplier

= 1805 × 1.55

= 2798 cal/day

Moderately Active multiplier = 1.55

3

Lose 1 lb/week target

deficit = TDEE − 500

= 2798 − 500

= 2298 cal/day

500 cal/day deficit = 3,500 cal/week ≈ 1 lb of fat.

4

Daily protein target (30%)

protein_g = TDEE × 30% ÷ 4

= 2798 × 0.30 ÷ 4

= 210g (840 cal)

4 calories per gram of protein.

Key insight

Your TDEE of 2798 cal/day is your metabolic budget. Eating 2298 cal/day (500 below maintenance) produces about 1 lb/week of fat loss — sustainable and backed by 50+ years of research. Tracking is optional but 80% of successful dieters log at least occasionally.

#ShowYourWork

How this works

BMR (Basal Metabolic Rate) is the calories your body burns just to keep you alive — breathing, circulation, organ function — with zero movement.

TDEE (Total Daily Energy Expenditure) multiplies your BMR by your activity level. Eat at TDEE to maintain weight. Creating a 500 cal/day deficit produces roughly 1 lb/week of fat loss.

Formula: Mifflin-St Jeor equation (2005, most accurate for most adults). Macro split is a common starting point — adjust to your goals and consult a dietitian for medical needs.

You might also like

🧮

TDEE & Macro Calculator

Calculate your Total Daily Energy Expenditure (TDEE) and personalized daily macro targets for protein, carbs, and fat. Uses the Mifflin-St Jeor BMR equation with activity-level adjustment.

Try it →

🧮

Sleep Calculator

Find your ideal bedtime or wake time based on 90-minute sleep cycles.

Try it →

🧮

BMI Calculator

Calculate your Body Mass Index, see your WHO category, and find your healthy weight range

Try it →