TDEE & Calorie Calculator 2026
Calculate BMR, TDEE & daily calorie targets — with macronutrient split and meal plan suggestions
Your Details
= 175 cm
BMR (Base Metabolic Rate)
1709
kcal/day at complete rest
TDEE (Total Daily Expenditure)
2649
kcal/day with your activity level
⚖️ BMI Classification
24.5
kg/m²
Ideal weight: 72.0 kg
(Hamwi formula for 175 cm)
🎯 Daily Calorie Targets
Lose Weight
2149
kcal/day
Maintain
2649
kcal/day
Gain Muscle
2949
kcal/day
🥗 Macronutrient Split
2649kcal/day
Muscle repair & satiety
Primary energy source
Hormones & brain health
🍽️ Sample Meal Plan — Maintenance (2649 kcal)
Breakfast: Poha/upma + 2 boiled eggs + milk (500 kcal)
Mid-morning: Banana + peanut butter (250 kcal)
Lunch: Rice + dal + sabzi + curd (600 kcal)
Evening: Fruits + nuts mix (200 kcal)
Dinner: 3 chapati + sabzi + dal + salad (550 kcal)
* Sample plan. Consult a dietitian for personalised advice.
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TDEE & Calorie Calculator — Complete Guide
This calculator uses the Mifflin-St Jeor formula, the gold standard recommended by the Academy of Nutrition and Dietetics, to calculate your BMR and TDEE accurately.
How to Use Your TDEE
- Weight Loss: Eat TDEE − 500 kcal/day → lose ~0.45 kg/week
- Maintenance: Eat at TDEE to maintain current weight
- Muscle Gain: Eat TDEE + 300 kcal/day → lean bulk
Macronutrient Split
Protein: 1.8-2.2g/kg (builds muscle, keeps you full). Carbs: 45-55% of calories (energy). Fat: 20-30% of calories (hormones, brain). For best results, track macros using apps like MyFitnessPal.
Frequently Asked Questions
What is BMR vs TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest (just to stay alive). TDEE (Total Daily Energy Expenditure) accounts for your activity level. TDEE = BMR × Activity Multiplier. This is your total daily calorie burn.
What is the Mifflin-St Jeor formula?
The most accurate BMR formula: Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5. Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161. It's more accurate than Harris-Benedict, especially for overweight individuals.
How many calories to lose weight?
A 500 kcal daily deficit creates a ~0.45 kg/week weight loss (safe and sustainable). Never go below 1200 kcal (women) or 1500 kcal (men). Combine with resistance training to preserve muscle.
What is a healthy BMI range?
BMI 18.5-24.9 is considered healthy. However, BMI doesn't account for muscle mass. A muscular athlete may have a BMI of 27 but be very healthy. Use BMI with body fat % for a complete picture.
How much protein do I need?
For muscle gain: 1.6-2.2g per kg body weight. For fat loss: 2.0-2.5g per kg (to preserve muscle). For maintenance: 1.4-1.8g per kg. Sources: eggs, chicken, fish, dal, paneer, tofu, whey.