TDEE calculator — your maintenance calories, macros and protein target
One set of inputs answers the whole question: what you burn at rest, what you burn in a day, what to eat for your goal, and how to split it across protein, fat and carbohydrate. Free, no signup, and every step is shown.
Your numbers
Used because the equations carry different constants, not as an identity question.
BMR
1,780kcal
Mifflin-St Jeor — at complete rest
TDEE
2,759kcal
Maintenance — BMR × 1.55
Your target
2,207kcal
-552 kcal · about 0.5 kg/week down
Daily macros
Protein
160g
29% of calories
Fat
66g
27% of calories
Carbs
243g
44% of calories
Every goal, same inputs
| Goal | Calories | Per week |
|---|---|---|
| Lose weight fast | 2,069 | -0.63 kg |
| Lose weight | 2,207 | -0.5 kg |
| Lose weight slowly | 2,483 | -0.25 kg |
| Maintain weight | 2,759 | — |
| Gain lean mass | 3,035 | +0.25 kg |
| Gain weight fast | 3,311 | +0.5 kg |
Turn the number into a plan — £14
The calculator above is free and always will be. The plan is the part that tells you what to do on Monday: training and rest day targets, a meal-by-meal breakdown, a 12-week projection against your goal weight, and the weekly protocol for what to change when the scale stalls.
- ✓Training vs rest day calorie cycling
- ✓Meal-by-meal macro targets
- ✓12-week weight projection
- ✓Weekly weigh-in adjustment protocol
- ✓Permanent link — no account needed
- ✓One payment, no subscription
Secure payment through Stripe. Your plan link appears immediately after payment.
How this is calculated
Basal metabolic rate
By default this uses the Mifflin-St Jeor equation, which outperformed Harris-Benedict in validation work on non-obese adults and is the usual clinical default. If you supply a body-fat percentage it switches to Katch-McArdle, which works from lean mass instead — better in principle, but only as good as the body-fat figure you enter.
Total daily energy expenditure
BMR multiplied by an activity factor between 1.2 (sedentary) and 1.9 (physical job or training twice a day). This is the crudest step in the chain: the factors are broad bands, and picking the one above or below yours moves the answer by 10–15%. If your weight is not doing what the number predicts after a fortnight, the activity factor is usually the reason.
Calorie target
A percentage of TDEE rather than a flat number, so the deficit scales with the person: a 20% deficit is meaningful whether you maintain on 1,800 or 3,200. Projected weight change assumes roughly 7,700 kcal per kilogram of body fat. Targets are floored at 1,500 kcal for men and 1,200 for women — below that, this calculator raises the number and tells you rather than quietly recommending it.
Macronutrients
Protein is set per kilogram and rises as the deficit deepens, because protein is what protects muscle when calories are short. If you gave a body-fat percentage, protein scales off lean mass — prescribing 2.2 g/kg of total bodyweight at 40% body fat overshoots badly. Fat is a share of calories with a 0.6 g/kg floor for hormonal function, and carbohydrate is whatever remains.