Quick answer
Start with a TDEE or maintenance calorie calculator to find how many calories you burn in a day, then use the macro, protein and calorie deficit or surplus calculators to turn that number into a plan. Body fat, BMI, lean body mass and ideal weight calculators describe where you are starting from.
- CalculatorAdaptive TDEE calculatorPaste your weight and calorie log to get your real maintenance calories from your own trend.
- CalculatorBMR calculatorCalories you burn at rest, from five validated equations side by side.
- CalculatorMacro calculatorDaily protein, carb and fat grams for fat loss, maintenance or muscle gain.
- CalculatorProtein calculatorYour daily protein range in grams, per meal, per pound and per kilogram.
- CalculatorMaintenance calorie calculatorEstimate the calories that keep your weight steady, then confirm with your scale.
- CalculatorBody fat calculatorEstimate body fat percentage from a tape measure with the U.S. Navy method.
- CalculatorIdeal weight calculatorIdeal body weight from four formulas, adjusted body weight and a chart by height.
- CalculatorLean body mass calculatorLean body mass, fat mass and body fat from three formulas, or from your body fat %.
- CalculatorBody recomposition calculatorRecomp calories and macros, with training-day and rest-day targets.
- CalculatorCalorie deficit calculatorYour daily calorie target for 0.5 to 2 lb a week, with a goal date that accounts for slowing loss.
- CalculatorWeight loss calculatorTime to goal from your calories, or the calories needed to hit a target date, with a weekly projection chart.
- CalculatorBMI calculatorBody mass index, category, healthy weight range and a BMI chart by height.
- CalculatorCalorie surplus calculatorBulking calories, monthly gain and protein, sized to your training experience.
- CalculatorRMR calculatorResting metabolic rate from validated equations, and how it differs from BMR.
- CalculatorSteps to calories calculatorConvert steps to calories, distance and walking time from your weight, height and pace.
- CalculatorCalories burned calculatorEstimate calories burned for walking, running, lifting and more from MET values, gross and net.
- CalculatorTDEE calculator for womenMaintenance and weight-loss calories for women, with pregnancy and breastfeeding adjustments.
- CalculatorPerimenopause TDEE calculatorMaintenance and deficit calories for women around menopause, with the evidence on metabolism and muscle.
- CalculatorPCOS calorie calculatorTDEE and deficit targets for women with PCOS, within the 2023 international guideline.
- CalculatorBreastfeeding calorie calculatorYour TDEE plus the +330 or +400 kcal lactation allowance, with cautious weight-loss guidance.
- CalculatorBMR calculator for women over 50Basal metabolic rate for women 50 and over, with a chart by age and weight from 50 to 80.
Every calculator here is free, runs in your browser and uses the same engine as the TDEECalc iPhone app, so the numbers match from page to page. Enter your details once and the result updates as you type.
Which calculator should I use?
- Not sure where to start: the TDEE calculator estimates your daily calorie burn, and the maintenance calorie calculator shows how to confirm it with your weight trend.
- Setting a plan: use the calorie deficit calculator to lose fat or the calorie surplus calculator to build muscle. Trying to do both? Try the body recomposition calculator.
- Splitting calories: the macro calculator gives protein, carb and fat grams, and the protein calculator gives a daily protein range.
- Understanding your metabolism: the BMR calculator and RMR calculator show what you burn at rest.
- Checking body composition: use the body fat calculator, lean body mass calculator, BMI calculator and ideal weight calculator.
- Real-world accuracy: the adaptive TDEE calculator works out your true maintenance from logged weight and intake.
All calculators
Calculators estimate; they don’t diagnose. If you are pregnant, have an eating-disorder history or take medication that affects blood sugar, talk to a doctor or registered dietitian before changing how you eat.