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TDEE Calculator
How many calories your body uses in a day, from your age, sex, height, weight and activity — plus simple cut, maintain and bulk targets.
Estimates only — not medical advice. This calculator gives a general estimate, not a personal prescription. If you have a medical condition, are pregnant, or are managing your weight for health reasons, talk to a doctor or registered dietitian before changing what you eat.
Worked example: a 30-year-old man, 80 kg, 180 cm, moderately active: BMR 1,780 kcal/day, TDEE 2,759 kcal/day. Full page: TDEE calculator.
Kitchen Ingredient Converter
Grams, millilitres and US cups for real ingredients — because 100 g of flour and 100 g of honey are not the same volume at all.
Every result here is APPROXIMATE. Density varies by brand, grind, moisture and how tightly an ingredient is packed or scooped. For baking, a kitchen scale beats any volume conversion. Use these numbers to follow a recipe, not to measure medicine or anything where an exact dose matters.
Worked example: 100 g all-purpose flour = 189 ml = 0.80 US cups. Full page with the density table: Kitchen ingredient converter.
Start with a guide
- What is TDEE and how is it calculated?
- How to use your TDEE for weight loss, maintenance, or gain
- Why grams and millilitres are not the same thing in cooking
- Common kitchen conversions, with worked examples
- Pakistani kitchen measurements: atta, ghee, and desi recipes in grams and cups
A plain promise: every result on this site is an estimate. The TDEE calculator is not medical advice, and the kitchen converter is approximate because ingredient density varies by brand, grind and packing. Both pages say so, clearly, next to the result — not hidden in small print.