Macro Calorie Deficit & TDEE Nutrition
Calculate your daily TDEE (Total Daily Energy Expenditure) and target calorie deficit.
Metabolic Energy Breakdown (Mifflin-St Jeor)
💪 Optimal Protein Intake for Muscle Retention
When operating in a caloric deficit, consuming 1.8 to 2.4 grams of protein per kilogram of body weight protects lean muscle mass from catabolic breakdown. Prioritize high-satiety whole foods (chicken breast, eggs, Greek yogurt, tofu, white fish) and keep dietary fats above 0.7g/kg to maintain healthy hormone production.
About this tool
How to use it
- Enter your biological sex, age, current body weight in kg, and height in cm.
- Select your habitual weekly activity level from sedentary desk job to rigorous athletic training.
- Choose your primary fitness objective (Moderate 500 kcal cut, Aggressive 750 kcal cut, Maintenance, or Lean Muscle Bulk).
- Review your daily target caloric ceiling and exact macronutrient grams (protein, carbohydrates, and dietary fats).
Why it matters
Fat loss strictly depends on sustaining a mild thermodynamic calorie deficit, while muscle retention requires sufficient daily dietary protein. Computing your personal BMR and TDEE provides an exact scientific baseline rather than guessing with arbitrary crash diet restrictions.
When to use it
Use this calculator before beginning a fitness cut or clean bulk, or update your targets every 4 to 6 weeks as your body weight changes.
Good to know
Calculates Basal Metabolic Rate using the clinically validated Mifflin-St Jeor equation, widely acknowledged by the American Dietetic Association as the most accurate non-clinical formula.
Common questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the minimum energy your organs need to stay alive in a coma. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your physical activity and thermal effect of food. You must eat below TDEE to lose fat.
What is a safe calorie deficit?
A deficit of 300 to 500 kcal per day (producing roughly 0.5kg or 1 lb of fat loss per week) is widely considered optimal and sustainable without muscle wasting or hormonal fatigue.
Why is protein kept high during a calorie cut?
Dietary protein has the highest thermic effect of food (20–30% of calories burned during digestion) and signals the body to preserve lean muscle tissue, forcing stored adipose body fat to supply energy.
Are my health statistics stored online?
No. All body weight and calorie calculations are processed entirely inside your local browser memory. Zero personal metrics are transmitted or stored remotely.