What is the difference between BMR, TDEE, and my calorie target?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor to account for movement. Your calorie target adjusts TDEE up or down based on your chosen goal — a deficit to lose weight or a surplus to gain.

How accurate is this calculator?

It uses the Mifflin-St Jeor equation, the most accurate general-population BMR formula available. Individual results can vary ±200–300 kcal/day due to genetics, body composition, and NEAT. Use the result as a starting point and adjust based on real weight changes over two to four weeks.

Why is there a minimum calorie warning?

Very-low-calorie diets (below ~1 200 kcal for females and ~1 500 kcal for males) increase the risk of nutrient deficiencies and muscle loss. When your target falls below the floor, the calculator shows the floor value and flags it with a warning.

How is the macro breakdown calculated?

Protein is set at 1.6 g per kg of body weight for weight loss/maintenance or 2.0 g/kg for muscle gain. Fat is fixed at 25% of total calories (each gram of fat = 9 kcal). Remaining calories are allocated to carbohydrates (4 kcal/g).

How much weight will I lose or gain per week?

Approximately 7 700 kcal equals 1 kg of body fat. A daily deficit of 550 kcal produces roughly 0.5 kg/week; 275 kcal produces ~0.25 kg/week; 1 100 kcal targets ~1 kg/week. Actual results vary with water retention, muscle changes, and adherence.

Daily Calorie Calculator

Name: Daily Calorie Calculator
Availability: InStock
Author: Nham Vu

Enter your age, sex, height, weight, activity level, and goal to instantly see your daily calorie target, BMR, TDEE, deficit or surplus, macro breakdown, and estimated weekly weight change.

Your Details

Sex

Male Female

Age (years)

Height

Weight

Activity Level

Goal

Fill in your details to see your calorie target.

Age, sex, height, weight, and activity level are required.

Daily Target

—

kcal / day

BMR

—

kcal/day

TDEE

—

kcal/day

Deficit

—

kcal/day

Estimated weekly weight change

—

Suggested Macros

Protein

—

g/day

—

Fat

—

g/day

—

Carbs

—

g/day

—

Protein Fat 25% Carbs

For informational purposes only. Results are estimates based on population averages and may vary by 200-300 kcal/day. Consult a registered dietitian before making significant dietary changes.

Summary

Enter your age, sex, height, weight, activity level, and goal to instantly see your daily calorie target, BMR, TDEE, deficit or surplus, macro breakdown, and estimated weekly weight change.

How it works

Select your sex.
Enter your age, height (cm or ft+in), and weight (kg or lb).
Choose your typical activity level from the dropdown.
Select your goal — maintain weight, lose, or gain at a specific rate.
Your daily calorie target, BMR, TDEE, deficit/surplus, and macros appear instantly.

Use cases

Find the daily calorie intake needed to lose weight at a safe, steady pace.
Determine maintenance calories before starting a new diet or training program.
Plan a caloric surplus and macro targets for a lean-bulking phase.
Estimate how many calories to eat each day without manual math.

Frequently Asked Questions

Last updated: 2026-06-09 · Reviewed by Nham Vu