Calorie & TDEE Calculator
Estimate your Basal Metabolic Rate (BMR) and daily calorie intake for weight loss, maintenance, or muscle gain.
Daily Maintenance Calories (TDEE)
2,375 kcal/day
Basal Metabolic Rate (BMR): 1,728 kcal
Breakdown & Metrics
Weight Loss (-1 lb / 0.5 kg per week)1,875 kcal/day
Mild Weight Loss (-0.5 lb per week)2,125 kcal/day
Weight Maintenance2,375 kcal/day
Muscle Gain (+1 lb per week)2,875 kcal/day
How It Works & Tips
- ✓A deficit of ~500 calories per day typically results in roughly 1 pound of fat loss per week.
- ✓Ensure protein intake remains around 0.8-1.0g per pound of body weight to preserve lean muscle.