Free TDEE Calculator
& Macro Planner
Stop guessing. Use this accurate calorie calculator for weight loss or muscle gain. Get your daily calorie, BMR, and protein targets — then track them easily in the KiloTrack app.
Your Stats
Your Nutrition Plan
Understanding the Science
We use the clinically validated Mifflin–St Jeor equation to determine your BMR, then apply an activity modifier to find your TDEE.
To lose weight, we subtract a safe percentage (calorie deficit) from your TDEE. To gain muscle, we add a surplus.
Consistency is key. The KiloTrack app takes these numbers and helps you log food to ensure you actually hit them every day.
Which Calculator is this?
One tool, multiple modes for your journey
Weight Loss Calculator
Generates a sustainable calorie deficit to help you lose fat while preserving muscle mass.
Maintenance Calculator
Calculates exactly how much to eat to stay at your current weight—vital for 'diet breaks'.
Bulking Calculator
Calculates a slight caloric surplus to maximize muscle growth (hypertrophy) while minimizing fat gain.
Free Macro Calculator (Protein, Carbs, Fat)
Calories control weight, but macros control body composition. Use this tool as a protein calculator to ensure you're getting enough amino acids for recovery, or as a keto calculator to keep carbs low. Once you have your numbers, enter them into 'Custom Goals' in the KiloTrack app.
Turn these numbers into results with KiloTrack
The #1 Offline Calorie Counter & Macro Tracker
Start your transformation
You have your targets. Now get the tool to hit them. Download KiloTrack for free.
Common Questions about TDEE & Tracking
Learn how to use our calorie calculator for weight loss and how KiloTrack helps you succeed.
It is a highly accurate estimate based on the Mifflin–St Jeor formula. However, the only way to be 100% sure is to track your intake and weight for 2 weeks. KiloTrack helps you do exactly that to find your 'true' TDEE.
Yes. Select 'Keto' in the diet dropdown to see low-carb macro targets. The KiloTrack app also has a dedicated Net Carbs mode for keto dieters.
High protein intake helps preserve muscle during weight loss and keeps you full. This tool acts as a protein intake calculator, prioritizing protein in the 'High Protein' setting.
Yes, KiloTrack is a free calorie counter app. You can use the food diary, barcode scanner, and weight tracker without paying. We also offer advanced features for power users.
Yes! KiloTrack is an offline calorie counter. Unlike other apps, our database and diary work perfectly without signal—great for gyms or travel.
No. Both this online calculator and the KiloTrack app require no sign-up and no login. We value your privacy.
Simply select 'Lose Weight' in the form above. We automatically subtract 15-20% from your TDEE to create a safe, sustainable calorie deficit.