TDEE, BMR, Calorie and Protein Calculator
Estimate the calories and macros you should eat each day.
Foods that help you reach your protein target
Protein target: about 0 g per day. The builder will keep the plan close to this target.
Choose protein foods
Tap a food to addSelected foods
Building your list...Food values are average estimates for cooked or ready-to-eat portions. Packaged products can vary, so check the label when accuracy matters.
What does this calculator estimate?
BMR is the energy your body uses at rest. TDEE estimates your total daily energy use after activity is included.
The Asian profile uses the Ganpule equation, developed from Japanese adult data. The Global profile uses the Mifflin-St Jeor equation, a widely used adult BMR formula.
The calculator sets protein from your body weight, sets fat at 25% of target calories, and gives the remaining calories to carbohydrates.
Note: These results are estimates. They cannot replace medical advice, indirect calorimetry, or a personal plan from a registered dietitian.