Health
Calorie & TDEE Calculator
Your basal metabolic rate, total daily energy expenditure, and a full-year weight projection — all in one place. No account, no ads, just the math.
BMR
1,760
cal/day
TDEE
2,728
cal/day
Daily Target
2,728
Stay the same
52W Projection
0
lb change
Macronutrient Breakdown
Protein
205g
30%
Carbs
273g
40%
Fat
91g
30%
Full 52-week projection
| Week | Weight (lb) | Weight (kg) | Daily Cal |
|---|---|---|---|
| Week 0 | 175.0 | 79.4 | 2,728 |
| Week 4 | 175.0 | 79.4 | 2,728 |
| Week 8 | 175.0 | 79.4 | 2,728 |
| Week 12 | 175.0 | 79.4 | 2,728 |
| Week 16 | 175.0 | 79.4 | 2,728 |
| Week 20 | 175.0 | 79.4 | 2,728 |
| Week 24 | 175.0 | 79.4 | 2,728 |
| Week 28 | 175.0 | 79.4 | 2,728 |
| Week 32 | 175.0 | 79.4 | 2,728 |
| Week 36 | 175.0 | 79.4 | 2,728 |
| Week 40 | 175.0 | 79.4 | 2,728 |
| Week 44 | 175.0 | 79.4 | 2,728 |
| Week 48 | 175.0 | 79.4 | 2,728 |
| Week 52 | 175.0 | 79.4 | 2,728 |
Frequently asked questions
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just keeping you alive. TDEE (Total Daily Energy Expenditure) adds your activity: walking, exercise, digestion. BMR is the floor; TDEE is what you actually burn in a day.
What formula does this use?
The Mifflin-St Jeor equation, which is the most accurate BMR formula validated for the general population. It uses sex, weight, height, and age. TDEE is then calculated by multiplying BMR by an activity factor based on your exercise habits.
Why am I not losing exactly 1 lb per week with a 500-calorie deficit?
The 500-calorie deficit = 1 lb/week rule is a rough estimate (3,500 calories ≈ 1 lb of fat). Real weight loss varies due to water retention, metabolic adaptation, exercise changes, and measurement error. Use the projection as a directional guide, not a contract.
Are the macro targets right for me?
They're based on standard recommendations: 30–35% protein for weight loss, 30–45% carbs for bulking. Individual needs vary — athletes need more protein, endurance athletes need more carbs. Adjust based on how you feel and perform.
Does this work in kg?
Yes — toggle to metric mode at the top. All calculations use metric internally (Mifflin-St Jeor requires kg and cm).
Calculate your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) based on your age, weight, height, sex, and activity level. Understand exactly how many calories your body needs daily.
Whether your goal is weight maintenance, loss, or muscle gain, knowing your TDEE is the foundation. The calculator uses the Mifflin-St Jeor equation — one of the most accurate formulas validated by research.