Free TDEE & BMR Calculator
Find out roughly how many calories your body burns: at rest (BMR) and on a normal day with your training (TDEE). Free, no email required.
Your numbers show up here.
BMR is what your body burns at rest. TDEE adds your daily activity and training: it's roughly what you can eat to stay the same weight.
Why this doesn't tell you what to eat
How far below maintenance to go, and how to split protein, carbs, and fat, depends on your starting point, training, recovery, and health. Guessing that part is how cuts stall or burn people out. That's what the free consultation is for.
For adults 18 and over. These are estimates for general education, not medical or nutrition advice, and not a calorie prescription. If you're pregnant, breastfeeding, have a medical condition, take medication, or have a history of disordered eating, talk to your doctor before changing how you eat. Hammad Ahmed is not a registered dietitian or physician.