Calorie needs (TDEE)
Calories per day by activity and goal + macro split.
- Instant
- Free
- Private (processed locally)
- No sign-up
How many calories per day?
Enter your profile and goal: get your daily calorie target, basal metabolism, maintenance level and macro split.
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Enter your profile
Sex, age, height, weight.
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Pick activity + goal
Sedentary→very active.
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Read calories + macros
Protein, carbs, fat.
What you get
- The calorie target for your goal
- Basal metabolism (BMR)
- Maintenance calories (TDEE)
- Macros in grams and %
Example: male, 30, 175 cm, 75 kg, moderate
| Item | Value |
|---|---|
| Basal metabolism | ≈ 1,699 kcal |
| Maintenance (TDEE) | ≈ 2,633 kcal |
| Protein | ≈ 197 g |
| Carbs | ≈ 263 g |
| Fat | ≈ 88 g |
Indicative estimate, not medical advice. Everything is computed in the browser; no data is sent.
Frequently asked questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your total 24-hour energy use: basal metabolism (calories at rest) multiplied by an activity factor. It is the calorie amount to maintain your weight.
Which formula is used?
Mifflin-St Jeor for basal metabolism: 10·weight(kg) + 6.25·height(cm) − 5·age + 5 (male) or −161 (female). TDEE = BMR × activity factor (1.2 sedentary to 1.9 very active).
How do I read the goal?
To lose weight, about 15% is subtracted from TDEE; to gain, about 15% is added. The suggested macros (≈30% protein, 40% carbs, 30% fat) are a common starting point to adjust.
Is this medical advice?
No. It is an indicative estimate. Real needs vary with genetics, body composition and health. Consult a professional for a personalized plan. Calculation is 100% local.