BMR & TDEE Calculator
Determine your Daily Calories and Macros: Foundational for fat loss, maintenance or muscle gain
Step 1 – Enter your numbers 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
Why This Matters
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Understanding your calorie needs gives you a practical starting point for fat loss, maintenance, or muscle gain.
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Rather than guessing, you can make informed adjustments based on your body, physical activity level, and goal.
Want to understand how BMR and TDEE are calculated?
​Learn more about the formulas, activity levels, and reasoning behind these calculations in the BMR & TDEE Guide.
Genetics and Body Type
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Your metabolism, body composition, and muscle-building potential are influenced partly by genetics and body type tendencies.
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Some individuals naturally gain muscle or stay lean more easily than others, while some may need more structure, patience, and consistency to achieve similar results.
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This calculator provides practical starting points – but your best results will come from observing, adjusting and working with your individual response over time.
The Sensible Approach
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The calculator is intended to provide practical starting points – not rigid prescriptions.
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Long-term progress comes from consistency, awareness, and sustainable habits.
1
Establish Your Current BMR
Age:
Gender:
Height:
Weight:
Your BMR is
1,185
calories per day
2
Establish Your Current TDEE
Formulas:
Recommended for
most people
Body Fat %
More accurate if you know your body fat %
Select the activity level that best reflects your average week
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 supports muscle retention, recovery and growth
Protein:
(g/lb of body weight)
Min. effective
Good baseline
Recommended
High activity
/ cutting
Fat supports hormones, health and satiety
Fat:
(g/lb of body weight)
Leaner
Balanced
Recommended
Higher-fat
preference
Carbohydrates: support energy, performance and recovery.
They make up the remaining calories after protein and fat are set
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
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Your BMR reflects the energy your body needs at rest.
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Your TDEE builds on this by accounting for daily activity and movement.
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These values are not exact prescriptions, but practical starting points.
Macro Priorities Made Simple
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
Use your target calorie level as a daily guide
Focus on consistency, not perfection. Avoid early adjustments. Give your body time
Use this baseline period to better understand your eating patterns. Aim for a smooth and sustainable transition
A Sensible Approach
These numbers are a starting point, not absolute. Monitor your weight, energy and levels for at least 4 weeks. If you're not seeing results, adjust your calories by 5-10% and reassess. Small, patient adjustments beat dramatic changes every time.
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