TDEE & Calorie Calculator

Calorie targets by goal

Aggressive weight loss -500 kcal deficit — kcal

Moderate weight loss -250 kcal deficit — kcal

Maintenance Maintain your current weight — kcal

Lean muscle gain +250 kcal surplus — kcal

Aggressive muscle gain +500 kcal surplus — kcal

Recommended macros (at maintenance)

Protein

— 30%

Carbs

— 45%

Fat

— 25%

Note: These figures are estimates based on the Mifflin-St Jeor equation and standard activity multipliers. Consult a registered dietitian or healthcare provider before making significant dietary changes.

Track these calories automatically

Calorize logs your meals from a photo - no manual counting required.

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