TDEE & calorie calculator

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1 About you

Sexused by the equations
yrs
Height
cm
ft
in
kg
%

2 Activity

Activity level be honest: most people overestimate

3 Goal & formula

Goal

Daily Energy

—
Maintenance–
kcal per day
Basal metabolic rate– kcal
Maintenance (TDEE)– kcal
Adjustment for goal–
Est. weekly change–
Per meal (4 meals)– kcal

Macro preview: protein 2.0 g/kg, fat 25% of calories, carbs fill the rest. Fine-tune it in the macro calculator.

Get my macros → Build a meal plan

All equations compared

EquationBMRTDEE

Lean-mass equations appear when you enter a body-fat percentage.

Calories by activity level

ActivityMaintainCut −20%Bulk +10%

Free calculator by gym.diet ↗