TDEE Calculator

Free fitness calculator

Stop Guessing Your Calories.

Get your daily calorie target and macro split in under 30 seconds — built for gym-goers, not spreadsheet nerds.

Science-based formula Macro target included Supplement stack suggestion

Calculate your target

No confusing BMR formulas. Just enter the basics and we’ll calculate the number that matters.

Choose your goal
Gender
Activity level
Please check your age, height, and weight.

How to use your result

Start with the target for 2 weeks, track your average weight, then adjust slowly.

What happens if I eat below my target?

You will usually lose weight faster, but going too low can hurt training performance and consistency. A smaller deficit is easier to sustain.

What if I eat above my target?

You will usually gain weight. For muscle gain, a small surplus is enough for most lifters.

Do I need supplements to hit this?

No. Food comes first. Supplements are useful when they make your daily target easier to hit consistently.