Calculate your TDEE as a fitness beginner. Get simple calorie and macro targets to start your fitness journey right.
If you're new to fitness and nutrition, your TDEE is the most important number to know. It tells you how many calories you burn per day. Eat less to lose weight, more to gain. Start with "Sedentary" or "Light" and move up as you build your exercise habit. Focus on consistency, not perfection.
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If provided, uses the more accurate Katch-McArdle formula
Calorie needs for beginners vary based on age, weight, height, and activity level. The calculator above gives you a personalized TDEE. As a general range, most beginners need between 1,600 and 3,200 calories/day for maintenance.
The Mifflin-St Jeor equation used here is the most validated BMR formula for adults. For beginners, the estimate is a solid starting point — track your weight for 2–3 weeks and adjust up or down based on real results.
Start with three things: 1) Know your TDEE (use this calculator). 2) Hit your protein target (1.6g/kg minimum). 3) Be consistent with any form of exercise 3–4 times per week. Don't obsess over perfect macro splits or meal timing — those details matter much less than consistency.