Calorie & TDEE calculator
Find how many calories you need each day to maintain, lose or gain weight — plus a suggested macro split. Free, in your browser, nothing is uploaded.
Sex
Age
y
Weight
kg
Height
cm
Weight
lb
Height
ftin
Activity level
—BMR (calories at rest)
—Maintenancecalories to stay the same
Weight loss
Mild—cal/day
Standard—cal/day
Weight gain
Mild—cal/day
Standard—cal/day
Macro split (maintenance)
—Protein
—Carbs
—Fat
Everything runs in your browser. No upload, no sign-up.
How it works
STEP 1
Enter your details
Sex, age, height and weight in metric or imperial.
STEP 2
Pick activity
From sedentary to very active — your daily calories update instantly.
STEP 3
See your numbers
Maintenance calories, loss and gain targets, and a macro split. All private.