Calorie Needs
Enter your stats and goal. See BMR, TDEE, and target calories — plus a protein/fat/carb split to hit each day.
2,640
kcal / day target
TDEE 2,640
Macros
BMR
1,703
TDEE
2,640
Protein
158 g
Fat
73 g
Carbs
338 g
Target
2,640 kcal
Freedom Coach™
2,640 kcal/day to maintain.
BMR 1703 · TDEE 2640. Aim for 158 g protein, 73 g fat, 338 g carbs.
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Save daily targets and adjust as your weight moves — Fighters get automatic recalculation.
Unlock PremiumBMR is the calories you'd burn at total rest. TDEE adds activity — it's the number you actually eat to maintain weight. Multiply BMR by 1.2 (sedentary) to 1.9 (athlete).
500 kcal/day ≈ 1 lb/week loss. Anything more than 1000 kcal/day tends to cost muscle. Slow is stickier.
No — 2–4 weeks of tracking teaches you portion sizes for good. Most people maintain by eye after that.
Mifflin-St Jeor is within ~10% for most adults. Real-life burn varies by NEAT (fidgeting), sleep, and even weather. Adjust based on 4-week weight trends.
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