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TDEE calculator.
Your Total Daily Energy Expenditure is what you burn in a day, all in. Enter your stats and get your BMR, your TDEE and a daily calorie target with a macro split - the same calculation the app runs when you set up.
How this is worked out
Step 1 - BMR. Your Basal Metabolic Rate is what your body burns doing nothing at all, using the Mifflin-St Jeor equation: 10 × weight in kg, plus 6.25 × height in cm, minus 5 × age, then plus 5 for men or minus 161 for women. Choosing not to say averages the two, because the equation only has those two forms.
Step 2 - TDEE. BMR is multiplied by how much you move: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 athlete. This step is the crude one - the brackets are wide, so pick honestly and treat the answer as a range, not a reading.
Step 3 - your target. Maintaining leaves TDEE alone. Losing fat takes 10%, 20% or 25% off for a steady, moderate or aggressive pace; building adds 5%, 10% or 15%. The result is rounded to the nearest 10 kcal.
Step 4 - macros. Protein comes first at 2 g per kg of bodyweight on a cut, or 1.8 g per kg otherwise, to protect muscle. Fat sits at a floor of 0.9 g per kg. Carbohydrate takes whatever calories are left, and every figure is rounded to the nearest 5 g.
No target is ever suggested below 1200 kcal a day. If the arithmetic lands lower, it is raised to that floor - the same limit the app applies everywhere.
The other calculator
This is an estimate and a starting point, not medical advice. Every equation of this kind is a population average, so your real burn can sit a few hundred kcal either side of it. Track for two or three weeks and adjust to what actually happens on the scales. If you are pregnant, managing a health condition or unsure, speak to a doctor or dietitian first.
There is no account here and no tracking cookie, so nothing you enter is saved to a profile or tied to you. The sums run on our server, and your answers travel in the page address - which is what makes a result shareable, so treat a link you send as carrying those numbers with it.
Now log against it
A number is only useful if you can hit it. Whey to Go tracks food and training against targets like these - on your device, with no account and nothing sold.