BMR & TDEE Calculator
Determine Daily Calories and Macros: Foundational for fat loss, maintenance or muscle gain
Step 1 – Enter your details below to establish your Basal Metabolic Rate (BMR)
Step 2 – Obtain your current Total Daily Energy Expenditure (TDEE)
Step 3 – Determine your future TDEE based on your goal (lose, maintain or gain)
Step 4 – Calculate your macronutrient breakdown to support your goal
1
Establish Your Current BMR
Age:
Gender:
Height:
Weight:
Your BMR is
1,185
calories per day
2
Establish Your Current TDEE
Formula:
Body Fat Percentage (%):
Your current TDEE is
2,043
calories per day
3
Determine Your Future TDEE
Select Your Goal:
Your Target is to consume
1,532
calories per day
4
Align Your Macronutrient Ratios With Your Future TDEE
Protein:
Fat:
Your Personal Energy & Nutrition Starting Point
​Based on your BMR & TDEE calculation
Your BMR is
1,185
calories per day
Your Current TDEE
1,185
calories per day
Target Calories
1,185
calories per day
Protein
4g
16 cal
Fat
4g
16 cal
Carbs
4g
16 cal
What These Numbers Mean
Your BMR is the number of calories your body burns at complete rest — just to keep you alive. Your TDEE factors in daily activity, giving you a more realistic picture of your energy needs. Your target calories reflect your specific goal, whether that's losing fat, maintaining, or building muscle.
Track What Matters
Focus on hitting your protein target first — it's the most important macro for body composition. Then ensure you're getting enough healthy fats. Let carbs fill in the remaining calories. Consistency over perfection is the key to long-term results.
Your First 2 Weeks
Start by tracking your food intake consistently for two weeks without making drastic changes. This baseline period helps you understand your eating patterns and makes the transition to your target calories much smoother and more sustainable.
A Sensible Approach
These numbers are a starting point, not gospel. Monitor your weight, energy levels, and performance over 2–4 weeks. If you're not seeing the expected results, adjust your calories by 5–10% and reassess. Small, patient adjustments beat dramatic changes every time.
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