Daily Calorie Needs Calculator (TDEE)
How many calories do you need to consume per day to reach your goals? Scientifically calculate your BMR and total daily energy expenditure.
Your Personal Information
Find Your Energy Needs
Enter your age, height, weight, and activity values to calculate daily calorie and macro goals.
What are BMR and TDEE?
A person's body expends energy even at rest to maintain vital functions; this is called BMR. When daily activities, walking, sports, and all movements are added, we get TDEE. You can calculate both values instantly with our tool.
Calorie Calculation and Planning by Goal
After calculating your daily energy expenditure, adjust your balance to change weight:
- To Lose Weight (Calorie Deficit): Consume 300 to 500 calories less than your TDEE. This forces the body to burn stored fat.
- To Maintain Weight (Balance): Consume your calculated TDEE. Weight stays stable when calories in equal calories out.
- To Gain Weight / Muscle (Calorie Surplus): Add 300 to 500 calories to your TDEE. This excess calorie is used in muscle building, especially with strength training.
Importance of Macronutrients (Protein, Carbs, Fat)
Just counting calories is not enough; where they come from is crucial. Proteins are critical for muscle preservation and satiety; healthy fats for hormone production; carbs for energy. Download FitTartım to log your food with AI and track daily macro distributions easily.