TDEE & calorie calculator
Work out your resting metabolism (BMR), your maintenance calories (TDEE) and sensible targets for losing fat or building muscle. Nothing is stored and no account is needed.
BMR
1,728 kcal
Calories burned at complete rest
TDEE (maintenance)
2,376 kcal
Eat this to hold your weight
Fat loss target
1,948 kcal
18% deficit — steady, sustainable loss
Lean gain target
2,614 kcal
10% surplus — muscle with minimal fat
Protein target
135 g/day
1.8 g per kg at 75 kg — keeps muscle in a deficit
Weekly rate
0.5-0.75%
Of body weight per week is the sweet spot
Numbers are the easy part
Hitting them daily is the hard part. RoutineAI takes these targets, scores every day out of 100 and suggests a realistic compromise when life gets in the way.
Questions people ask
What is TDEE?
Total Daily Energy Expenditure — the total calories you burn in a day, including your resting metabolism, digestion, daily movement and training. Eating at your TDEE keeps weight roughly stable.
How accurate is a TDEE calculator?
It is a starting estimate, usually within about 10 percent. The real number comes from tracking intake and weight for two to three weeks: if your weight is flat at 2,400 kcal, your TDEE is 2,400 kcal regardless of what any formula says.
Which formula does this use?
Mifflin-St Jeor for BMR, then an activity multiplier. It is the most reliable general-population equation for people without a body-composition scan.
How big should a calorie deficit be?
Roughly 15-20 percent below TDEE for steady fat loss, about 0.5-0.75 percent of body weight per week. Bigger deficits cost muscle, training quality and adherence.
How much protein should I eat?
About 1.6-2.2 g per kg of body weight per day supports muscle retention in a deficit and growth in a surplus. This tool uses 1.8 g/kg as a practical middle.
Next: how to set a calorie deficit that you can actually keep.