TDEE Calculator
Calculate your daily calories and macro split based on your stats and goals.
Your Stats
For informational purposes only. Not medical or nutritional advice. Consult a healthcare provider before starting any diet or exercise program.
How it works
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories you burn at complete rest:
Male: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Female: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Your BMR is then multiplied by an activity factor (1.2 for sedentary up to 1.9 for extra active) to get your TDEE — the total calories you burn per day.
Calorie targets are set by adding or subtracting from your TDEE. A 500 cal/day deficit produces roughly 1 lb of fat loss per week (3,500 calories = 1 lb).
Macros are calculated from your calorie target using standard conversion factors: protein and carbs provide 4 calories per gram, fat provides 9 calories per gram. The percentages determine how your total calories are split between protein, carbs, and fat.
This is a starting point. Track your weight and intake for 2-3 weeks and adjust based on actual results. Individual metabolism varies.
FAQ
What is TDEE?
Total Daily Energy Expenditure — the total calories you burn per day including exercise. Calculated as BMR x activity multiplier. This is the number you need for diet planning.
What is BMR vs TDEE?
BMR is calories burned at complete rest (just keeping you alive). TDEE adds your activity level on top. TDEE is what matters for diet planning — eat below it to lose weight, above it to gain.
How accurate is the Mifflin-St Jeor equation?
It's the most validated BMR equation, accurate within 10% for most people. More accurate than Harris-Benedict. Use it as a starting point and adjust based on real results over 2-3 weeks.
How much protein do I need?
0.7-1g per pound of body weight for active people. The High Protein preset targets ~40% of calories from protein. More protein matters when in a calorie deficit to preserve muscle.
How fast can I safely lose weight?
1-2 lbs per week is safe and sustainable. A 500 cal/day deficit = ~1 lb/week. Faster loss risks muscle loss and metabolic adaptation.
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For informational purposes only. Not medical or nutritional advice. Consult a healthcare provider before starting any diet or exercise program. Individual calorie needs vary based on genetics, body composition, and health conditions.