Free tool
TDEE calculator
How many calories you burn in a day, and how many to eat for your goal. Protein, fat and carb targets included.
Used for the BMR formula.
years
Height
ft
in
Weight
lb
Daily target to lose weight
1,958
calories / day
About 20% below maintenance.
BMR (resting burn)
1,780kcal
TDEE (maintenance)
2,448kcal
Suggested macros
Protein
148g
30%
Fat
54g
25%
Carbs
219g
45%
Protein at 0.8 g per lb of bodyweight, fat at 25% of calories, carbs fill the rest.
Stuck even when the math checks out?
A provider-led GLP-1 plan can make the deficit easier to hold. Answer a few questions and see if you qualify.
Estimates only. Formulas like Mifflin-St Jeor are accurate to roughly ±10% for most people; track your weight for two to three weeks and adjust. Not medical advice.