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About this tool
Estimate BMR, TDEE, and daily calorie targets from basic body metrics.
This TDEE calculator estimates your maintenance calories from the Mifflin-St Jeor BMR equation (10 × kg + 6.25 × cm − 5 × age, +5 for men or −161 for women) multiplied by an activity factor between 1.2 and 1.9, then shows a fat-loss target 500 kcal below maintenance, a lean-gain target 300 kcal above it, and a daily protein range of 1.6-2.2 g per kg of body weight. Every figure updates as you type, so you can watch what a change in activity level or 5 kg of body weight actually does to the numbers. It is a planning estimate for healthy adults, not a clinical measurement.
Open Calorie / TDEE Calculator on AltFTool — it loads instantly in your browser.
Choose your Gender, then fill in Age in years, Height in cm and Weight in kg — each number field carries its unit on the right-hand side.
Pick an Activity level: Sedentary, Light exercise, Moderate exercise, Very active or Athlete. There is no calculate button — every figure updates the moment you change an input.
Read the five result cards: BMR, Maintenance, Fat loss (500 kcal under maintenance), Lean gain (300 kcal over) and a Protein range of 1.6-2.2 g per kg of your body weight.
BMR, maintenance, cut and lean-gain calories appear together, so you can switch goals without re-entering anything.
The 1.6-2.2 g/kg range reflects what resistance-training research supports for preserving lean mass, and is shown as an actual gram range for your weight.
Changing activity level or weight updates every figure instantly, which makes it easy to see how sensitive the estimate is to each input.
About 2,633 kcal. The BMR works out to roughly 1,699 kcal from Mifflin-St Jeor, and the moderate activity factor of 1.55 lifts it to maintenance. The tool would then suggest about 2,133 kcal for fat loss and 2,933 kcal for lean gain.
Match it to your whole week, not just gym days: 1.2 sedentary (desk job, little exercise), 1.375 light (1-3 sessions), 1.55 moderate (3-5), 1.725 very active (6-7), 1.9 athlete (physical job or twice-daily training). Most people overestimate here — the gap between 1.375 and 1.725 is around 600 kcal a day at a 1,700 kcal BMR.
Because the two goals are not symmetric. A 500 kcal deficit tracks roughly 0.45 kg of loss per week, which is a widely used sustainable rate, while a surplus much beyond 300 kcal tends to add fat faster than the body can build muscle. A smaller surplus is the standard lean-bulk recommendation.
This tool shows 1.6-2.2 g per kg of body weight, which is the range typically cited for people training with resistance and aiming to keep or build lean mass — about 120-165 g for a 75 kg person. Sedentary adults need considerably less, and anyone with kidney disease or other medical conditions should get a target from a doctor or dietitian instead.
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