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TDEE Calculator
Find your daily calorie needs and macros with the Mifflin-St Jeor formula. Enter your details once and get maintenance, fat-loss and lean-gain targets.
Not medical advice. Individual energy needs vary. Results are estimates to help you plan.
How this TDEE calculator works
TDEE (Total Daily Energy Expenditure) estimates how many calories your body uses in a full day. It starts with your BMR (Basal Metabolic Rate — calories burned at complete rest) and multiplies by an activity factor.
The Mifflin-St Jeor equation
- MenBMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
- WomenBMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE = BMR × activity multiplier. This formula is widely regarded as one of the most accurate for healthy adults.
Activity multipliers
- 1.2Sedentary
- 1.375Light
- 1.55Moderate
- 1.725Very active
- 1.9Extra active
Calorie targets & macros
Targets use moderate deficits/surpluses (~0.25–0.5 kg/week). Default macros: ~30% protein / 40% carbs / 30% fat. Adjust based on preference and training.
Frequently asked questions
What is the difference between BMR and TDEE?+
BMR is calories at complete rest. TDEE adds daily movement, exercise and digestion.
How accurate is this number?+
It is a solid estimate. Track weight for 2–3 weeks and adjust by 100–200 kcal if needed.
Is this medical advice?+
No. Estimates for planning only. Consult a professional for medical conditions or special needs.
Does my data leave this device?+
No. All calculations run in your browser. Nothing is uploaded. Your last inputs are remembered only on this device.