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Daily Calorie Needs (TDEE) Calculator

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What you need: just your sex, age, height, and weight — no lab tests.

Daily Calorie Needs (TDEE) Calculator

📈 Weight Gain (Lean Mass) — program principles

  • A moderate calorie surplus (not an extreme one) minimizes fat gain relative to muscle.
  • High protein intake is non-negotiable — it is what determines whether the surplus becomes muscle.
  • Pairs with resistance training — diet alone won't build the muscle.

Your goal below has been preselected to match this program.

How to use this calculator

Enter your sex, age, weight, and height, then pick the activity level that best matches your typical week and your current goal. This uses the Mifflin-St Jeor equation — the formula most commonly used by dietitians because it is more accurate than older formulas (Harris-Benedict) for most adults.

What your result means

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to stay alive. TDEE (Total Daily Energy Expenditure) adds your activity level on top — this is your maintenance calorie number. The final target is TDEE adjusted for your goal (roughly -500 kcal/day for a ~0.5 kg/week loss, or +300-500 kcal/day for a lean gain). Once you have this number, the "Generate sample meal plan" button below the result builds a matching multi-day meal plan for you.

What people say

"Finally a TDEE calculator that explains BMR vs TDEE instead of just spitting out a number. Used it to plan my whole week."

— Maria K.

"Simple, fast, accurate — matched what my nutritionist calculated almost exactly."

— James O.

aweGene provides general wellness information for educational purposes only — it is not medical advice, diagnosis, or treatment. Always consult a licensed physician before making health decisions.

aweGene provides general wellness information for educational purposes only — it is not medical advice, diagnosis, or treatment. Always consult a licensed physician before making health decisions.