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BMR & TDEE Calorie Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) with flexible unit controls.

Desk job with 3–4 gym sessions/week? Choose Lightly Active. Moderate and Very Active are intended for individuals who stand/walk all day (trades, nursing) or train twice daily.
BMR (Basal Rate)
1,664 kcal
TDEE (Maintenance)
2,288 kcal
Fat Loss Target (Cut)
1,788 kcal
Muscle Gain Target (Bulk)
2,588 kcal

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Macro Split Convert Calories to Grams Calculate specific protein, carbohydrate, and fat targets for cutting or bulking. Meal Prep Browse Calorie-Matched Recipes High-protein meals and macro-friendly meal prep ideas tailored to your daily goals. Training Split Select a Workout Routine Pair your energy targets with progressive overload strength splits.
For Coaches & Bloggers: Embed this tool

Are you a personal trainer, coach, or fitness blogger? Embed this free, verified BMR & TDEE Calorie Calculator widget directly into your client portal or blog article with automatic responsive styling.