Calorie Counter & TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and get personalized calorie recommendations for weight loss, maintenance, or muscle gain.
Your Daily Calorie Needs
Enter your details to calculate your TDEE and personalized calorie recommendations
Daily Calorie Target
0
calories per day
Maintain current weight
Recommended Macronutrients
Focus on whole foods, adequate protein, and consistent meal timing for best results.
- Spread protein intake throughout the day
- Include fiber-rich carbohydrates
- Choose healthy fats from whole foods
- Stay hydrated (aim for 2-3L water daily)
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including:
- BMR: Basal Metabolic Rate (60-75%)
- TEF: Thermic Effect of Food (10%)
- PA: Physical Activity (15-30%)
- NEAT: Non-Exercise Activity
Calorie Sources
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fats: 9 calories per gram
- Alcohol: 7 calories per gram
Success Tips
- Track food consistently
- Use a food scale for accuracy
- Adjust based on progress
- Prioritize protein intake