Calorie & TDEE Calculator
See rest, maintenance, the adjustment, and the intake together. Protein and fat are editable. The same profile matches the BMR calculator.
Advanced controls
An average is the middle of the formulas on the page. It is not a more accurate number. Katch-McArdle needs a body fat percentage.
Enter age, height, and weight to see an intake.
Runs entirely on your device - nothing is ever uploaded.
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How to use the calorie calculator
- Enter sex, age, height, and weight. A profile saved from the BMR calculator fills in here.
- Pick an activity. The multiplier already includes that kind of day, including its usual exercise.
- Choose a preset or type a calorie or percent change. Then edit protein and fat if you want a different split.
The math behind your target
Resting calories start from the formula you select. Mifflin-St Jeor is the default. Maintenance multiplies that by an activity factor, and those factors already include a typical day of movement and exercise. A goal then adds or subtracts calories, or a percent of maintenance. You can also type a known resting number or a known maintenance number under Advanced controls. The intake shown is the calculated one. This page does not replace it with 1,200 or 1,500.
Macros
Protein starts at 2 g per kilo of body weight and fat at 0.8 g per kilo. Change either one, in grams or g/kg. Carbohydrates fill the calories that remain. If protein and fat already use the whole intake, carbs are 0 and the page says so.
These are estimates for adults, not a diet prescription. They are a poor fit for children, pregnancy, and people whose metabolism is changed by illness or medication. Under 1,200 calories a day is low for many adults. That line is a warning, not a level this page calls safe.