Free Maintenance Calorie Calculator | TDEE & Macro Split Tool

Maintenance Calorie Calculator

Accurate TDEE, BMR & Macro Split Analysis

Select Gender
Male Female
Select Activity Level
Sedentary (Office job, no exercise) Lightly Active (1-3 days/week) Moderately Active (3-5 days/week) Very Active (6-7 days/week) Super Active (Physical job + Training)

Daily Maintenance Calories (TDEE)

0

Calories to maintain current weight

BMR (Resting)

0

Weekly Needs

0

Weight Loss (-500)

0

Weight Gain (+500)

0
Recommended Macro Split (Balanced)
0g Protein (30%)
0g Carbs (35%)
0g Fats (35%)

Recent History

DateStatsResult

What is a Maintenance Calorie Calculator?

A Maintenance Calorie Calculator helps you determine your Total Daily Energy Expenditure (TDEE). This is the exact number of calories your body burns in a day.

Understanding Macros

Protein: Essential for muscle repair. Carbohydrates: Primary energy. Fats: Hormone health.