TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your resting metabolism plus activity. Eat below it to lose weight, above it to gain.

What is the Mifflin-St Jeor equation?

It is a widely used formula for estimating basal metabolic rate (BMR) from weight, height, age, and sex. TDEE is then BMR multiplied by an activity factor.

How much protein should I eat?

A common target for active people is roughly 1 gram of protein per pound of bodyweight per day, with fats around 0.3 g per pound and carbohydrates filling the remaining calories.

🍽️ TDEE & Macro Calculator

Calculate your daily calorie needs and macro breakdown for your fitness goal.

Formula: Uses the Mifflin-St Jeor equation for BMR, multiplied by your activity level, then adjusted for your goal (cut, maintain, or bulk).

Age

Sex

Weight (lbs)

Height (inches)

Activity Level

Goal

How TDEE and macros are calculated

Your Total Daily Energy Expenditure is the sum of everything your body burns in a day. It starts with your basal metabolic rate (BMR) — the calories you'd burn at complete rest — which this calculator estimates with the Mifflin-St Jeor equation, the formula most dietitians consider the current standard. That BMR is then multiplied by an activity factor to reflect how much you move.

Setting calories for your goal

To lose fat, eat below your TDEE; this tool applies a 500-calorie deficit for a cut, roughly a pound a week. To gain, it adds 500 for a bulk. From your calorie target it sets protein at about 1 gram per pound of bodyweight, fat at 0.3 grams per pound, and fills the rest with carbohydrates. These are solid starting points — adjust based on real-world results over 2–3 weeks. To check whether your current weight is in a healthy range, try the BMI calculator, or estimate body composition with the body fat calculator.

🍽️ TDEE & Macro Calculator

Your Daily Targets

How TDEE and macros are calculated

Setting calories for your goal

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