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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. It is 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.
If you know your body fat percentage, the calculator switches to the Katch-McArdle equation instead: 370 plus 21.6 kcal per kg of lean mass. It does not need your sex, because lean mass already carries that information. It is the better estimate when the number is real, from a DEXA scan or calipers, and the worse one when it is a guess, so leave the field blank if you are not sure.
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 rather than 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%. Body recomposition stays near maintenance, either level, 5% off or 8% off, because the muscle comes from training and protein rather than from a deficit. The result is rounded to the nearest 10 kcal.
Step 4: macros. Protein comes first, to protect muscle. Your goal sets the baseline, 2.2 g per kg of bodyweight on a body recomposition, 2 g per kg on a cut and 1.8 g per kg otherwise, and the macro style raises it from there, so high protein and lower carb both land above the figure for your goal. Fat sits at a floor of 0.9 g per kg on the balanced style. 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, which is the same limit the app applies everywhere.
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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. 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.