Your Basal Metabolic Rate (BMR) is the baseline number of calories burned while sleeping or resting all day, simply powering your heartbeat, brain, lungs, and cellular regeneration. Your Total Daily Energy Expenditure (TDEE) takes that base and adds all movement, exercise, work, and digestion.
⚡ Health & Fitness
TDEE Calculator
Learn your exact maintenance calories, basal metabolic rate, and optimal daily protein, carb, and fat targets.
📉
Moderate Deficit
-350 kcal/day
⚡
Fast Fat Loss
-500 kcal/day
⚖️
Maintenance
0 kcal
💪
Lean Bulk
+250 kcal/day
🚀
Aggressive Mass
+500 kcal/day
Target Daily Calories
2,150
calories / day for your goal
Basal Metabolic Rate (BMR)
1,720 kcal
Maintenance TDEE
2,500 kcal
Recommended Macronutrient Split
Optimized by body weight to preserve lean tissue and sustain energy:
🥩 Protein
150 g
600 kcal (28%)
🍚 Carbs
240 g
960 kcal (45%)
🥑 Healthy Fats
65 g
585 kcal (27%)
Protein: 28%
Carbs: 45%
Fats: 27%
Suggested Meal Distribution
🥣 Breakfast (25%)
538 kcal
🥗 Lunch (35%)
753 kcal
🍎 Snack (15%)
323 kcal
🍽️ Dinner (25%)
538 kcal
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Frequently Asked Questions
Aggressive deficits (-1,000 kcal or more) trigger metabolic adaptation, elevated hunger hormones (ghrelin), fatigue, and significant muscle breakdown. A gradual 350 to 500 calorie deficit creates steady fat loss of 0.7 to 1 lb per week while preserving muscle mass and metabolic health.
As you lose weight, your smaller body requires fewer calories to operate. Re-calculate your TDEE every 10 to 15 lbs lost, or if your scale weight remains plateaued for 3 consecutive weeks.