BMR, TDEE & Macro Calculator
✓ 5 Calculator Modes - BMR, TDEE, Macros, Food Tracker, Deficit
✓ Harris-Benedict Formula - Most accurate BMR calculation
✓ Macro Split Options - Balanced, Low-Carb, Keto, High-Protein
✓ Goal-Based Results - Weight loss, gain, or maintenance
Daily Calories (TDEE)
2635
To maintain your current weight
BMR
1700
Resting calories
BMI
24.2
Normal
Activity
Moderately Active
A Calorie Calculator determines your daily calorie needs using BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) based on the Revised Harris-Benedict equation - the most accurate formula in 2025.
Our calculator includes BMR/TDEE calculation, goal-based targets (lose 0.5-1kg/week or gain weight), macro calculator (protein, carbs, fat), meal tracker, and calorie deficit planner for effective weight management.
The number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production.
• Calories burned while sleeping
• Minimum energy to stay alive
• Calculated by Harris-Benedict formula
• Example: 1,500-1,800 cal/day for most adults
Your total daily calorie burn including all activities - exercise, walking, work, digestion, etc. TDEE = BMR × Activity Factor.
• BMR + all daily activities
• Maintenance calorie level
• Varies with activity level (1.2x - 1.9x BMR)
• Example: 2,000-3,000 cal/day for active adults
| Activity Level | Multiplier | Description | Example |
|---|---|---|---|
| Sedentary | ×1.2 | Little to no exercise | Office job, no regular exercise |
| Lightly Active | ×1.375 | Exercise 1-2 days/week | Light gym or sports 1-2 times |
| Moderately Active | ×1.55 | Exercise 3-5 days/week | Regular gym sessions, active lifestyle |
| Very Active | ×1.725 | Exercise 6-7 days/week | Hard exercise daily, athletic training |
| Extremely Active | ×1.9 | Physical job + training | Construction work + daily workouts |
Best for: General health & maintenance
Best for: Weight loss & insulin sensitivity
Best for: Muscle building & athletes
Best for: Ketogenic diet & fat adaptation
Best for: Plant-based & endurance
250 cal deficit
Very slow, sustainable
0.25 kg/week
500 cal deficit
Recommended for most people
0.5 kg/week
750 cal deficit
Moderate aggressive
0.75 kg/week
1000 cal deficit
Maximum safe rate
1 kg/week
For Men:
BMR = 88.362 + (13.397 × weight kg) + (4.799 × height cm) - (5.677 × age)
For Women:
BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) - (4.330 × age)
Person: Male, 25 years, 70 kg, 170 cm
• BMR = 88.362 + (13.397 × 70) + (4.799 × 170) - (5.677 × 25)
• BMR = 88.362 + 937.79 + 815.83 - 141.925
• BMR = 1,700 calories/day (at complete rest)
Formula: TDEE = BMR × Activity Factor
Activity Multipliers (using BMR 1,700):
• Sedentary (×1.2): 1,700 × 1.2 = 2,040 cal/day
• Lightly Active (×1.375): 1,700 × 1.375 = 2,338 cal/day
• Moderately Active (×1.55): 1,700 × 1.55 = 2,635 cal/day
• Very Active (×1.725): 1,700 × 1.725 = 2,933 cal/day
• Extremely Active (×1.9): 1,700 × 1.9 = 3,230 cal/day
4
cal/g
Protein
4
cal/g
Carbs
9
cal/g
Fat
Step 1: Determine daily calorie target
Example: 2,000 calories/day
Step 2: Choose macro split
Example: Balanced (30% Protein / 40% Carbs / 30% Fat)
Step 3: Calculate calories per macro
• Protein: 2,000 × 0.30 = 600 cal
• Carbs: 2,000 × 0.40 = 800 cal
• Fat: 2,000 × 0.30 = 600 cal
Step 4: Convert to grams
• Protein: 600 ÷ 4 = 150g
• Carbs: 800 ÷ 4 = 200g
• Fat: 600 ÷ 9 = 67g
Safe and sustainable weight loss requires a calorie deficit of 250-1000 calories per day below your TDEE.
💡 Key Formula: 1 kg of body fat = approximately 7,700 calories
250 cal deficit
0.25 kg/week
✓ Very slow, highly sustainable • 4 weeks for 1 kg
500 cal deficit
0.5 kg/week
✓ Moderate, recommended for most • 2 weeks for 1 kg
750 cal deficit
0.75 kg/week
⚠️ Aggressive approach • 10 days for 1 kg
1000 cal deficit
1 kg/week
⚠️ Maximum safe rate • 1 week for 1 kg
Never eat below your BMR (basal metabolic rate) for extended periods
Minimum recommended: 1,200 cal/day (women) or 1,500 cal/day (men)
Combine deficit with strength training to preserve muscle mass
Increase protein intake to 2g/kg body weight during deficit
Recalculate TDEE every 5kg of weight loss
Stay hydrated: 3-4 liters water daily