Calorie & TDEE Calculator
Accurately estimate your daily caloric needs and macronutrient distribution for fat loss, maintenance, or muscle gain.
Basal Metabolic Rate (BMR)
--
kcal / jour
Maintenance (TDEE)
--
kcal / jour
Weight Loss (-500 kcal)
--
kcal / jour
Muscle Gain (+300 kcal)
--
kcal / jour
Macronutrient Breakdown Targets
Protein : -- g
Carbs : -- g
Fats : -- g
What is BMR and TDEE?
BMR (Basal Metabolic Rate) is the baseline calories required to sustain basic bodily functions at rest. TDEE reflects your total daily energy expenditure including work and exercise.
Healthy Calorie Surpluses and Deficits
A sustainable deficit of 400-500 kcal per day promotes safe fat loss while preserving lean mass. A controlled surplus of 250-350 kcal supports progressive muscle hypertrophy.