Your Details
yrs
kg
cm
Activity Level
Sedentary
Desk job, little or no exercise
×1.2
Lightly Active
Light exercise 1–3 days/week
×1.375
Moderately Active
Moderate exercise 3–5 days/week
×1.55
Very Active
Hard exercise 6–7 days/week
×1.725
Extremely Active
Athlete or physical job + training
×1.9
Your Results
Enter your details and activity level to calculate your daily calorie needs
Total Daily Energy Expenditure
—kcal
calories needed to maintain your current weight
BMR: — kcal
🎯 Calorie Targets by Goal
Mild Loss
—
kcal/day
−250 kcal · ~0.25 kg/wk
Weight Loss
—
kcal/day
−500 kcal · ~0.5 kg/wk
Maintain
—
kcal/day
Current TDEE
Muscle Gain
—
kcal/day
+250 kcal · lean bulk
🥗 Recommended Macros (Maintenance)
💡 Personalised Tips