Calorie & Macro Calculator
Stop guessing. Find your exact TDEE (Total Daily Energy Expenditure) and get a personalized macro plan to cut fat, maintain weight, or build lean muscle.
Daily Target
The Deficit Rule
To lose 1 lb of fat, you need to burn roughly 3,500 calories more than you eat. A 500-calorie daily deficit achieves this in exactly one week.
Why Protein Matters
When cutting calories, your body might burn muscle for fuel. High protein intake signals your body to preserve muscle and burn fat stores instead.
NEAT Calories
Non-Exercise Activity Thermogenesis (like walking, fidgeting, and standing) often burns more daily calories than a 1-hour gym session.
Nutrition FAQs
Q.What is TDEE and why does it matter?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories you burn in 24 hours, including exercise and basic bodily functions (BMR). To lose weight, you must eat *below* your TDEE.
Q.How much protein do I need to build muscle?
A common recommendation for muscle growth is 0.7 to 1 gram of protein per pound of body weight (1.6 to 2.2 grams per kg). Our calculator adjusts this automatically based on your 'Build Muscle' or 'Lose Fat' goal.
Q.What is a safe calorie deficit for weight loss?
A deficit of 500 calories per day typically results in 1 lb (0.45 kg) of fat loss per week. This is considered a safe, sustainable pace that preserves muscle mass.
Q.Does this calculator account for exercise?
Yes. We use the Mifflin-St Jeor equation multiplied by an 'Activity Factor' (Sedentary to Athlete) to estimate your active burn accurately.
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View All ToolsTDEE Explained: The Exact Formula to Lose Weight (Without Starving)
Stop guessing your diet. Calculate your TDEE (Total Daily Energy Expenditure) to find the exact number of calories you need to burn fat or build muscle.
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