Calorie Calculator – TDEE, Macros & Weight Goal Timeline
Calculate your Total Daily Energy Expenditure (TDEE), Basal Metabolic Rate (BMR), and a full macro split (protein, carbs, fat) tailored to your goal. Includes a weight loss or gain timeline showing when you'll reach your target.
What Is TDEE and Why Does It Matter?
Your Total Daily Energy Expenditure is the total number of calories your body burns in a day — at rest plus through activity. Eating at your TDEE maintains your current weight. Eating below it creates a deficit and causes fat loss. Eating above it creates a surplus and causes weight gain (muscle or fat depending on training and protein intake).
A calorie deficit of 500 kcal/day typically produces around 0.5 kg of weight loss per week (since 1 kg of body fat contains approximately 7,700 kcal). Going too aggressive — more than 1,000 kcal below TDEE — risks muscle loss, fatigue, and nutrient deficiencies. A sustainable rate is 0.5–1 kg/week.
Macronutrients Explained
Your daily calories come from three macronutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). The right balance depends on your goal:
- Protein is the most important macro for body composition. It preserves muscle during fat loss and supports muscle growth during a surplus. A target of 1.6–2.2g per kg of bodyweight per day is supported by sports science research.
- Carbohydrates are the body's preferred energy source, especially for exercise. Higher-carb diets tend to support better performance and adherence for most people.
- Fat is essential for hormone production, fat-soluble vitamin absorption, and satiety. A minimum of 0.7–1g per kg bodyweight per day is recommended.
NHS minimum calorie guidance: NHS advises against eating below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision. Very low calorie diets (800 kcal/day) should only be undertaken under clinical guidance and for a limited period.