Calorie & TDEE Calculator

Find your Total Daily Energy Expenditure and create a plan to reach your fitness goals.

Weight Loss 1,850 Calories / Day
Daily Maintenance (TDEE) 2,350 Calories / Day
Weight Gain 2,850 Calories / Day

Understanding Your Results

Your body is like an engine that never turns off. Even when you are sleeping, you are burning calories to keep your heart beating and your lungs breathing.

  • BMR (Basal Metabolic Rate): This is the minimum number of calories your body needs to function at rest.
  • TDEE (Total Daily Energy Expenditure): This is the total number of calories you burn in a day, including exercise and daily movement. This is your "Maintenance" level.
  • Energy Balance:
    • Weight Loss: To lose approximately 1 pound per week, you should consume about **500 calories less** than your TDEE.
    • Weight Gain: To build muscle or gain weight safely, aim for **500 calories more** than your TDEE.

Medical Disclaimer: This calculator provides estimates based on standard metabolic formulas. Individual metabolism can vary due to muscle mass, hormonal health, and genetics. Extremely low-calorie diets (under 1,200 for women or 1,500 for men) should only be attempted under the supervision of a doctor or registered dietitian.