TDEE (Total Daily Energy Expenditure) is the total calories you burn per day: your basal metabolic rate plus daily movement and exercise. Eat below it to lose fat, at it to maintain, above it to gain.

How big should my calorie deficit be for fat loss?

300–500 kcal below maintenance loses 0.25–0.5 kg (0.5–1 lb) per week while preserving muscle — provided protein stays high (1.6–2.2 g/kg) and you keep resistance training.

Calorie Calculator (TDEE & Macros)

Q: How many calories should I eat a day?

It depends on your weight, height, age and activity level. This calculator uses the Mifflin-St Jeor equation — the most accurate validated BMR formula — multiplied by your activity factor to get your TDEE, then adjusts for your goal (cut, maintain, or bulk).

Get your daily calorie target and full macro breakdown — powered by the Mifflin-St Jeor equation, the most accurate validated BMR formula.

Sex

Age (years)

Weight (kg)

Height (cm)

Activity level Goal

Your estimated daily target:

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Protein: — Carbs: — Fat: —

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How this calculator works

It uses the Mifflin-St Jeor equation, shown in comparative studies to be the most accurate formula for estimating basal metabolic rate (BMR) — the calories your body burns at complete rest. We multiply your BMR by an activity factor to get your TDEE (Total Daily Energy Expenditure), then apply a sensible adjustment for your goal: a 400 kcal deficit for cutting or a 350 kcal surplus for lean bulking.

The macro split we use

Macro	Amount	Why
Protein	2 g × bodyweight (kg)	Builds and preserves muscle, especially in a deficit
Fat	25% of calories	Hormone production and vitamin absorption
Carbs	Remainder	Training fuel and recovery

FAQ

How many calories should I eat a day?

Use the calculator above for your exact number. Most active men land between 2,400–3,200 kcal and most active women between 1,800–2,400 — but your weight, height, age and activity change this a lot.

What's the right deficit for fat loss?

300–500 kcal under maintenance = 0.25–0.5 kg (0.5–1 lb) lost per week while keeping muscle. Bigger deficits backfire: more muscle loss, more rebound.

How accurate is a TDEE calculator?

It's a smart starting estimate (±10%). Track your weight for 2–3 weeks: adjust ±150 kcal if you're not moving toward your goal.

💡 Also try: One Rep Max Calculator · Beginner Workout Plan

General guidance only — not a substitute for advice from a dietitian or physician, especially with medical conditions.