Fitness · 🇬🇧 United Kingdom · GBP
Calorie & macro calculator (TDEE)
Find out how many calories you need each day to lose fat, maintain or build muscle.
Daily calories for your goal
2,558
- Maintenance calories (TDEE)
- 2,558
- Basal metabolic rate (BMR)
- 1,650
- Protein
- 130 g / day
- Carbohydrates
- 350 g / day
- Fat
- 71 g / day
Results are estimates based on your inputs. They are not financial, tax or medical advice.
How this calculator works
- 1BMR (men) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; women subtract 161 instead of adding 5.
- 2TDEE = BMR × activity multiplier (1.2 sedentary to 1.9 athlete).
- 3Goal calories = TDEE ± 250–1,000 kcal depending on the pace you choose (never below 1,200).
- 4Protein 1.8–2 g per kg, fat 25% of calories, carbohydrates fill the rest.
Tips from gym owners
- Weigh yourself weekly and adjust by 100–150 kcal if the trend is not moving after 3 weeks.
- Protein first: it preserves muscle in a deficit and keeps you full.
Track this automatically with Tuckly
Revenue, dues, churn, attendance and VAT reports update live once your gym runs on Tuckly. Free 14-day trial.
Start free trialFAQ
Calorie (TDEE) calculator: FAQ
How many calories should I eat to lose weight?
Eat about 500 kcal below your TDEE to lose roughly 0.5 kg (1 lb) per week. The calculator gives your personal number; most adults land between 1,500 and 2,200 kcal.
What is TDEE?
Total daily energy expenditure: the calories you burn in a day including exercise and daily movement. Eating at TDEE maintains your weight.