Calorie / TDEE calculator
Find your daily calorie needs (TDEE) and a target for your goal.
Your details
Maintain weight — daily target
2,633kcal
BMR (resting)
1,699 kcal
Maintenance (TDEE)
2,633 kcal
Suggested macros at this target
Protein
135 g
Carbs
326 g
Fat
88 g
These are estimates. Track what you actually eat — Caltrac reads your calories and macros straight from a photo.
How the calorie calculator works
This calculator estimates your Total Daily Energy Expenditure (TDEE) — the number of calories you burn in a day. It starts from your Basal Metabolic Rate (BMR) using the Mifflin–St Jeor equation, which research finds to be one of the most accurate predictive formulas for healthy adults, then multiplies it by an activity factor for the movement and exercise in your day.
To lose weight you eat below your TDEE, to gain you eat above it, and to maintain you match it. A deficit or surplus of about 500 calories a day corresponds to roughly half a kilogram (about one pound) of weight change per week. Pick your goal above and the calculator adjusts the target for you.
These calculators provide general estimates for healthy adults and aren’t medical advice. They aren’t intended for children, during pregnancy, or for clinical use — speak to a healthcare professional for personalised guidance.
Frequently asked questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body uses in a day, including resting metabolism, digestion, daily movement, and exercise. It's your maintenance calorie level.
How many calories should I eat to lose weight?
A moderate deficit of about 500 calories below your TDEE targets roughly 0.5 kg (1 lb) of loss per week. Very aggressive deficits are hard to sustain and can cost muscle, so a mild-to-moderate deficit is usually best.
How accurate is the Mifflin–St Jeor equation?
It's one of the most accurate calorie-prediction equations for the general adult population, but every formula is an estimate. Use the result as a starting point, track your real intake and weight for two to three weeks, and adjust from there.
Should I eat back my exercise calories?
If you selected an activity level that already includes your training, your exercise is baked into the TDEE — don't add it again. Only log exercise separately if you chose a lower activity level.