TDEE & Macro
Calculator
Your maintenance calories are the anchor for every nutrition decision. Estimate them with the Mifflin-St Jeor equation, then get macro targets tuned to your goal.
About you
Daily calorie target
How this works
Methodology reviewed July 2026This tool estimates the calories you burn in a day (your Total Daily Energy Expenditure) using the Mifflin-St Jeor equation for resting metabolic rate, scaled by an activity factor. It then splits a goal-adjusted calorie target into protein, fat, and carbohydrate — protein set high enough to protect lean mass while you lose fat.
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + s
s = +5 (male), −161 (female)
TDEE = BMR × activity factor (1.2 sedentary … 1.725 very active)
Goal calories = TDEE ± deficit/surplus
Sex · Age · Height · Weight · Activity level · Goal
Maintenance calories (TDEE) · Goal calorie target · Protein / fat / carb grams
- Mifflin-St Jeor estimates an average person's RMR; individuals vary ±10% or more.
- Activity multipliers are broad self-report bands, not measured expenditure.
- TDEE is an estimate, not a measurement — use it as a starting point and adjust from real-world weight change over 2–3 weeks.
- It does not model metabolic adaptation during a prolonged deficit.
- Very low calorie targets can be unsafe; this tool is educational, not a prescription.
This calculator is for educational purposes only and is not medical advice, diagnosis, or treatment. Results are estimates based on published formulas and population averages — your individual values may differ. Nothing here is calculated on a server: everything runs in your browser and no data is stored or sent anywhere. Always consult a qualified clinician before making health, medication, or training decisions.