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Calculators · Online utility
Calorie Needs Calculator — TDEE, BMR (Mifflin, Harris–Benedict, Katch–McArdle), deficit/surplus targets, macros, and meal split.
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Inputs on the left, structured output on the right.
Fill inputs and click Run Tool to generate results.
Insights will appear as soon as valid values are entered.
Straightforward expectations for how Calorie Needs Calculator fits your workflow.
Disclaimer: Calculator outputs depend on correct inputs and stated assumptions. Confirm numbers with a qualified professional when stakes are high.
Documentation
This Calorie Needs Calculator estimates BMR with your choice of formula, multiplies by an activity factor to get TDEE (maintenance), then applies a goal-specific calorie target with pace (slow / moderate / aggressive). You also get protein, carbs, and fats for that target plus an example four-meal calorie split.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is an estimate of all calories you burn in a day—resting metabolism (BMR) plus movement and digestion. Maintenance calories match TDEE; fat loss uses a controlled deficit and muscle gain uses a measured surplus.
TDEE building blocks
BMR — Mifflin–St Jeor: men: 10×kg + 6.25×cm − 5×age + 5; women: same with −161 instead of +5.
BMR — Harris–Benedict (revised): published linear equations in kcal/day from weight, height, and age (differs by sex).
BMR — Katch–McArdle: 370 + 21.6 × lean body mass (kg), where lean mass = weight × (1 − BF%/100).
TDEE = BMR × activity factor (sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9).
Fat loss target: TDEE minus a deficit (slow ≈ 350, moderate ≈ 500, aggressive ≈ 700 kcal/day). Muscle gain: TDEE plus a surplus (slow ≈ 250, moderate ≈ 400, aggressive ≈ 500 kcal/day).
Illustrative weekly fat loss (kg) ≈ (daily deficit × 7) ÷ 7700 (~7700 kcal per kg body fat).
Macros split by goal (example): fat loss ~35% protein / 35% carbs / 30% fat of goal calories; muscle gain ~30% / 45% / 25%; maintenance ~30% / 40% / 30%.
Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a day, including basic functions (BMR) and physical activity. Understanding your TDEE is essential for managing weight effectively.
Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to maintain vital functions like breathing and circulation. It forms the foundation for calculating your daily calorie requirement.
To lose weight, you need a calorie deficit (consume fewer calories than your TDEE). For muscle gain, you need a calorie surplus. This calculator applies your chosen pace to set a deficit or surplus on top of TDEE.
For practical planning, calories are split into protein, carbs, and fats that match your selected goal. Protein supports muscle retention and growth; carbs fuel training; fats support hormones and satiety.
Outputs use standard BMR equations and fixed activity multipliers—useful for starting points. True expenditure varies with genetics, NEAT, sleep, stress, and training; refine targets using real-world progress.
• Fitness beginners • Athletes and gym users • People trying to lose or gain weight • Diet planners and nutrition enthusiasts
• Clear maintenance, cut, and bulk calorie references • Goal-specific targets with pace control • Macro and simple meal split for planning • Structured starting point before you fine-tune
• Ignoring activity level • Choosing extreme deficits without medical guidance • Not reassessing after a few weeks • Skipping protein on a cut or bulk
• Weigh yourself under consistent conditions and adjust calories slowly • Prioritise sleep and steps (NEAT) • Keep protein adequate while dieting • Use the same formula over time when comparing results
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