Find out how many calories your body burns at rest (BMR) and how many you need in total per day (TDEE).
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What do these numbers mean?
Basal metabolic rate (BMR) is the number of calories your body needs at complete rest — just for basic functions like breathing, blood circulation and maintaining body temperature.
Total daily energy expenditure (TDEE) includes BMR plus calories burned through movement. It's your actual daily calorie burn.
Want to lose weight → eat less than TDEE. Want to gain → eat more than TDEE. Want to maintain → eat roughly your TDEE.
Your TDEE at different activity levels
| Activity level | TDEE |
|---|
TDEE tells you how many calories you need. The macro calculator will split those calories precisely into protein, carbs and fat according to your goal (weight loss / gaining / maintaining).
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