TDEE Calculator
Calculate Total Daily Energy Expenditure with multiple BMR formulas. Get your maintenance calories with macro recommendations.
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Your Details
years
cm
ft
in
kg
%
Your Total Daily Energy Expenditure (TDEE)
2,450
calories per day to maintain weight
Basal Metabolic Rate (BMR)
1,680
calories at complete rest
Activity Multiplier
× 1.55
Moderately active
Suggested Macros (Maintenance)
Protein
184g
30%
Carbs
276g
45%
Fat
68g
25%
Calorie Goals
| Goal | Calories/Day | Change |
|---|---|---|
| Aggressive Loss ~1 kg/week | 1,450 | -1,000 |
| Moderate Loss ~0.5 kg/week | 1,950 | -500 |
| Maintain Weight Your TDEE | 2,450 | 0 |
| Lean Bulk ~0.25 kg/week | 2,700 | +250 |
| Bulk ~0.5 kg/week | 2,950 | +500 |