Calorie expenditure by goal
How many calories to eat per day based on age, weight, activity and your goal.
TDEE calculator — accurate daily energy expenditure
TDEE (Total Daily Energy Expenditure) is the total calories your body burns on an average day — including basal metabolism (BMR), physical activity, the thermic effect of food (TEF) and non-exercise activity (NEAT). Knowing your TDEE is the first step toward any nutrition goal: weight loss requires a deficit, maintenance requires balance and muscle gain requires a moderate surplus.
Macro breakdown by goal
The calculator splits your calorie target into protein, carbs and fat based on the goal you chose, with the active vegan in mind. Protein is calculated by grams per kg body weight (not as a calorie percentage) — the modern standard in nutrition research — and the remainder splits between carbs and fat in a way that supports performance, recovery and hormonal health. Combine with the protein calculator and the recipe analyzer to plan a complete menu.
FAQ
▸How is TDEE calculated?
TDEE (Total Daily Energy Expenditure) is calculated by multiplying basal metabolic rate (BMR) by an activity factor (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extra active).
▸What is the difference between BMR and TDEE?
BMR is the calories the body burns at complete rest for vital functions. TDEE includes BMR plus all daily activity — walking, training, digestion and thermogenesis.
▸How do I split macros by goal?
Weight loss: ~40% protein, 30% carbs, 30% fat. Muscle gain: 25–30% protein, 45–50% carbs, 20–25% fat. The calculator does this automatically.
▸What is a healthy calorie deficit for weight loss?
A deficit of 300–500 kcal per day leads to losing 0.3–0.5 kg per week — a healthy, sustainable pace that preserves muscle mass.