Calorie & BMR/TDEE Calculator
Determine your daily calorie needs for weight loss, maintenance, or muscle gain with BMR, TDEE, and macronutrient targets.
Target Daily Calorie Intake
2,150 kcal/day
Goal: Weight Loss (-0.5 kg / week)
Macronutrient Target Breakdown
161g / day
215g / day
72g / day
Daily Calorie Targets for All Fitness Goals
| Goal Description | Daily Calories | Calorie Deficit / Surplus |
|---|---|---|
| Maintain Weight | 2,550 kcal | 0 kcal (Baseline TDEE) |
| Mild Weight Loss (-0.25 kg / wk) | 2,300 kcal | -250 kcal / day |
| Weight Loss (-0.5 kg / wk) | 2,050 kcal | -500 kcal / day |
| Extreme Weight Loss (-1 kg / wk) | 1,550 kcal | -1,000 kcal / day |
| Mild Weight Gain (+0.25 kg / wk) | 2,800 kcal | +250 kcal / day |
| Weight Gain (+0.5 kg / wk) | 3,050 kcal | +500 kcal / day |
Complete Guide to BMR, TDEE, and Daily Calorie Needs
Whether your goal is rapid fat loss, lean muscle gain, or maintaining your ideal body weight, managing your daily energy balance is the foundation of physical fitness. Our Free Online Calorie & BMR/TDEE Calculator on ToolVibeBox accurately estimates your daily energy expenditure using scientifically validated Mifflin-St Jeor metabolic equations.
Understanding BMR vs. TDEE
To effectively manage your weight, you must understand two core physiological metrics:
- Basal Metabolic Rate (BMR): The number of calories your body burns at complete rest just to keep vital organs functioning (heart, lungs, brain, metabolism).
- Total Daily Energy Expenditure (TDEE): The total amount of calories you burn per day including physical movement, working, workouts, and digestion.
The Mifflin-St Jeor Formula
Female BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in yrs) - 161
Macronutrient Breakdown (Protein, Carbs, Fats)
Calories determine weight change, but macronutrients determine body composition:
- Protein (4 kcal/g): Essential for muscle repair, muscle retention during a deficit, and satiety.
- Carbohydrates (4 kcal/g): Primary energy source for workouts, brain function, and cellular energy.
- Fats (9 kcal/g): Vital for hormone production, joint health, and nutrient absorption.
Frequently Asked Questions (FAQ)
How many calories should I cut for safe weight loss?
A moderate deficit of 500 kcal per day leads to approximately 0.5 kg (1 lb) of fat loss per week, which is sustainable and preserves muscle mass.
Should I eat back calories burned during exercise?
Your selected Activity Level in TDEE already factors in your average weekly exercise. You do not need to add exercise calories on top to avoid overeating.