TDEE Calculator
Your BMR (kcal/day)
Don't know your BMR? Use the
BMR calculator
first.
Activity level
Sedentary — desk job, little exercise
Lightly active — 1–3 days/week
Moderately active — 3–5 days/week
Very active — 6–7 days/week hard exercise
Extra active — physical job or twice daily
Weekly goal (lb)
Lose 2 lb/week
Lose 1 lb/week
Lose 0.5 lb/week
Maintain weight
Gain 0.5 lb/week
Gain 1 lb/week
TDEE
—
kcal
Maintenance calories
Daily target
—
kcal
Macros (30/40/30)
Protein:
—
g
Carbs:
—
g
Fat:
—
g
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