Calorie / TDEE Calculator
Daily calorie needs (BMR & TDEE) with weight-goal targets and a protein/carb/fat macro split.
BMR
১,৬৫৯ kcal
TDEE (maintain)
২,৫৭১ kcal
Lose 0.5 kg/wk
২,০৭১ kcal
Gain
৩,০৭১ kcal
Macros (at TDEE)
১৯৩g P · ২৫৭g C · ৮৬g F
Health disclaimer: This result is for general informational purposes only and is not medical advice. Individual health needs vary — consult a qualified healthcare professional before making health, diet, or medical decisions.
📐 About This Calculator
Your BMR is the energy your body burns at rest; TDEE multiplies it by an activity factor to estimate daily needs. Adjust up or down to gain or lose weight.
Variable Definitions:
- • BMR = Basal metabolic rate (kcal/day at rest)
- • TDEE = Total daily energy expenditure
✅ Best used for:
- • Weight-loss and muscle-gain planning
- • Setting a daily calorie budget
- • Macro tracking
⚠️ Limitations:
- • Estimates only — real needs vary by body composition and metabolism
- • Not a substitute for professional advice
📖 How Daily Calories are Calculated
BMR vs TDEE
BMR is what you burn doing nothing; TDEE adds movement and exercise via an activity multiplier. TDEE is the number to eat around for maintenance.
Setting goals
A deficit of ~500 kcal/day loses about 0.5 kg per week; a similar surplus supports gradual gain. Extreme deficits are rarely sustainable.
Macronutrients
Protein and carbs give ~4 kcal/g, fat ~9 kcal/g. A common starting split is 30% protein, 40% carbs, 30% fat.