Nutrition & Energy
How many calories do you burn, and what do you need, daily?
BMR, TDEE, and macronutrient breakdown, in one place
Basal Metabolic Rate (BMR) is the energy you need just to survive, at rest. Total Daily Energy Expenditure (TDEE) adds your physical activity. Fill in your data and pick a goal to see your calorie target and protein/carb/fat breakdown.
Male
Female
Sedentary (no exercise)
Lightly active (1-3 days/week)
Moderately active (3-5 days/week)
Very active (6-7 days/week)
Extremely active (physical job + sport)
Lose weight
Maintain
Build muscle
BMR (basal metabolism)
-- kcal
TDEE (daily burn)
-- kcal
Your calorie target
-- kcal
Protein
-- g
Carbs
-- g
Fat
-- g
🔒 The data you enter is processed instantly on your device. We don't save or collect anything.
This result is a guideline — for a personalized plan, talk to a nutritionist.
Mifflin-St Jeor formula, the most accurate scientifically validated BMR formula, used today by most nutritionists.
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