CALORIES ENGINE.

Calculate your precise daily caloric & macro needs

Biological Sex

Age (Yrs)

Weight (KG)

Height (CM)

Activity Level

Decoding Your Metabolism

Your Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. It combines your Basal Metabolic Rate (the energy needed just to stay alive) with the calories you burn through daily movement and exercise.

How to Use Your Numbers

To Lose Weight (Cut): Aim for a caloric deficit by consuming 300-500 calories less than your maintenance level.
To Maintain Weight: Eat exactly at your calculated maintenance (TDEE) level to keep your scale steady.
To Gain Muscle (Bulk): Create a caloric surplus by adding 200-500 calories above your maintenance level.