TDEE Calculator
Estimate your daily calorie needs.
Maintenance Calories (TDEE)
- kcal/day
Goal
- kcal/day
-
Macro Split
-
Protein
30%
-
Carbs
35%
-
Fat
35%
Body Stats
-
BMI
-
-
Ideal Weight
Devine formula
-
Healthy Range
BMI 18.5-24.9
At higher body weights, some tools give lower estimates by using adjusted body weight instead of actual weight. Both approaches are within normal variance - use this as a starting point and adjust based on real-world results.
Estimates only. Individual needs vary. Consult a healthcare professional before making significant dietary changes.
Things I actually use
A few tools that have genuinely helped me on this journey. No filler - just things I'd buy again.
Tracking Tools
Salter Digital Kitchen Scale
Simple, accurate, and cheap. Perfect for weighing food portions.
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Body Tape Measure
Anatomical shape - much easier to use solo than a standard tape.
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Withings Body Smart Scale
Smart scale with body composition. Syncs automatically so you don't have to log weight by hand.
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Tracking Apps
Cronometer
What I use day to day. Detailed micronutrient tracking without the noise.
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MyFitnessPal
The classic. Huge food database, though a lot sits behind Premium now.
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