Calorie and daily expenditure (TDEE) calculator
How many calories you burn per day and how much to eat to build muscle, lose weight or maintain.
At rest your body burns about 1780 kcal (basal metabolic rate). Including everyday movement and workouts, your daily expenditure is roughly 2557 kcal. For your goal we choose a moderate calorie surplus of about 10 % so you build muscle, not fat: 2810 kcal a day. Protein 160 g (2.0 g per kg) is the building material of muscle, fat 78 g keeps your hormones balanced and carbs 367 g fuel your training.
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How the calculation works
We calculate your basal metabolic rate (BMR) with the Mifflin‑St Jeor equation, currently considered the most accurate for the general population. We multiply it by an activity factor for movement outside training and add the energy burned during workouts. The result is TDEE: how many calories you really burn per day.
Calories by goal
For muscle gain we add about 10 % above expenditure so you build muscle, not fat. For fat loss we subtract about 20 %, roughly 0.5 to 0.8 kg a week without losing muscle. For toning, a slight deficit of about 8 % is enough.
It's only an estimate
Every body is different. Stick to the calculated number for 2 to 3 weeks and track your weight. If it doesn't move in the right direction, remove or add 100 to 150 kcal a day.