TDEE Calorie Calculator | Free Deficit & Macro Split Planner 2026 — Free Online Tool

Daily calorie needs.

Quick Answer

Find your Daily Caloric Need based on your Basal Metabolic Rate (BMR) and physical activity level using the Harris-Benedict equation. Enter your gender, age, weight, and height below.

Last updated: 2026-07-31 Editorially reviewed by PakDigitalz Editorial Team

Age (Years)Weight (lbs)

Height (ft)Height (in)

Biological Sex

Daily Physical Activity Level

Basal Metabolic Rate (BMR)

1,642 kcal

Maintenance Intake (TDEE)

2,545 kcal

Target Deficit Intake

2,045 kcal

Configure how you want to divide your target daily calories (2,045 kcal) into precise structural target weight macros.

Macro Split Allocation RatioTarget Calorie Deficit Value

205g

Carbohydrates

153g

Protein Targets

68g

Dietary Fats

Calculate precisely how many weeks it will take to fulfill your target structural goal metrics based on active calorie deficits.

Total Weight to Lose (lbs)

December 4, 2026

Estimated Completion Date (~10 weeks)

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TDEE & BMR Science — How Calories are Estimated

Your daily energy expenditure consists of your Basal Metabolic Rate (BMR) (energy burned at complete rest) multiplied by an activity factor to calculate your Total Daily Energy Expenditure (TDEE). Widespread formulas like the Mifflin-St Jeor or Harris-Benedict equations estimate this based on age, gender, height, and weight.

📐 Mifflin-St Jeor Formula

Men: BMR = (10 × W) + (6.25 × H) − (5 × A) + 5

Women: BMR = (10 × W) + (6.25 × H) − (5 × A) − 161

W = Weight (kg) | H = Height (cm) | A = Age (yrs)

⚖️ Macro Splits (Based on Goals)

Maintenance / Balance: 40% Carb / 30% Protein / 30% Fat

Fat Loss / Cutting: 30% Carb / 40% Protein / 30% Fat

Muscle Gain / Bulking: 50% Carb / 30% Protein / 20% Fat

Calorie & Macro FAQs

Q: How big of a calorie deficit is healthy?

A: A healthy calorie deficit is typically 300 to 500 calories below your TDEE. This supports gradual, sustainable fat loss of approximately 0.5 to 1 lb (0.25 to 0.5 kg) per week without sacrificing muscle mass or lowering metabolism.

Q: What is BMR vs TDEE?

A: BMR (Basal Metabolic Rate) is the energy your body needs to maintain basic life functions (breathing, circulation, cellular repair) at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR plus the energy expended during daily movements, exercise, and digesting food.

Q: How does protein help in a calorie deficit?

A: Protein is the most satiating macronutrient, helping control hunger. It also has a higher thermic effect of food (TEF), meaning your body burns more calories digesting it, and it preserves lean muscle tissue during fat loss.

Q: Can I build muscle in a calorie deficit?

A: Yes, this is known as body recomposition. It is most achievable for beginners, individuals with higher body fat percentages, or those returning to training after a break, provided protein intake remains high and resistance training is consistent.

How to Use This Tool

Select your preferred configuration system (Metric or Imperial weight/height units).
Choose between the standard Mifflin-St Jeor formula or lean muscle mass Katch-McArdle tracking.
Provide your biological inputs and current physical movement parameters.
Configure your desired macronutrient balance profile to reveal structural gram values.

Formula & Specifications

TDEE = BMR × Activity Factor | Mifflin BMR = 10W + 6.25H - 5A (+5 Male / -161 Female) | Katch BMR = 370 + 21.6 × Lean Body Mass

About TDEE Calorie Calculator | Free Deficit & Macro Split Planner

Calculate your precise Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR). Plan your macro splits and weight targets using industry-standard algorithmic frameworks.

Frequently Asked Questions

What is BMR vs TDEE?

Basal Metabolic Rate (BMR) is the energy your body burns at absolute rest to maintain vital functions. Total Daily Energy Expenditure (TDEE) is your BMR plus all daily physical activity calories.

How many calories should I eat to lose weight?

To lose weight safely at 0.5 to 1 kg (1 to 2 lbs) per week, eat a calorie deficit of 500 to 750 calories below your TDEE. Avoid dropping below 1,200 calories/day for females or 1,500 calories/day for males without medical supervision.

What is the best diet for weight loss?

The best evidence-based diet for weight loss is one you can adhere to long-term while maintaining a moderate calorie deficit (such as Mediterranean, High Protein / Low Carb, or Intermittent Fasting).

How do I calculate a safe calorie deficit for fat loss?

A standard healthy deficit is 300 to 500 calories below your maintenance calories (TDEE). This supports a sustainable fat loss of roughly 0.5 to 1 lb (0.2 to 0.5 kg) per week without stalling your metabolism.

When should I use the Katch-McArdle formula over Mifflin-St Jeor?

Mifflin-St Jeor is excellent for general populations using age, height, and weight. However, if you know your exact body fat percentage, the Katch-McArdle formula is highly recommended for athletes and bodybuilders because it calculates metabolism based strictly on lean muscle mass.

What is the minimum safe daily calorie limit?

To prevent nutritional deficiencies and severe metabolic slowdown, healthcare guidelines generally advise against dropping below 1,200 daily calories for adult females and 1,500 daily calories for adult males, unless monitored by a physician.