TDEE & calorie calculator

Your BMR (calories at rest), TDEE (calories a day with activity) and a daily target for your goal, with protein, carbs and fat.

Sex

Age

Height (cm)

Weight (kg)

Body fat % (optional, more accurate if known)

Activity

Goal

Your daily target

1,957 kcal

140 g

Protein

227 g

Carbs

54 g

Fat

BMR 1,618 kcal (Mifflin-St Jeor) · TDEE 2,507 kcal

How it's worked out

BMR uses Mifflin-St Jeor (or Katch-McArdle if you enter body fat). TDEE multiplies it by your activity level. Losing or gaining about 0.5 kg a week means roughly 550 kcal a day less or more, since a kilo of body weight is about 7,700 kcal. Targets never go below 1,500 kcal for men or 1,200 kcal for women. Formulas are estimates: RepFuel works out your real TDEE from your own food log and weight trend after about two weeks.

Your numbers, kept up to date

RepFuel sets your calorie and protein targets from your stats, tracks your estimated 1RM for every lift and learns your real TDEE as you log. Free, works on any phone, no app store needed.

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Estimates from standard formulas; real needs vary from person to person. General information only, not medical advice.