Calorie & Macros Calculator (TDEE)
Calculate your Total Daily Energy Expenditure (TDEE), ideal calorie intake, and macronutrient targets for your goal.
How to Use This Calculator
1. Enter your details — sex, age, weight, and height 2. Select your activity level — be honest, most people overestimate this 3. Choose your goal — lose weight, maintain, or gain muscle 4. Click Calculate to get your TDEE and macro targets
Understanding Your Results:
Formula
BMR (Mifflin-St Jeor): Male = 10W + 6.25H − 5A + 5 | Female = 10W + 6.25H − 5A − 161 | TDEE = BMR × Activity MultiplierFrequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure is the total calories your body burns in a day, including exercise and activity. Eating below your TDEE creates a deficit for weight loss; above it creates a surplus for muscle gain.
How accurate is this calculator?
The Mifflin-St Jeor formula is considered the most accurate for general populations, within ±10%. Individual variation in metabolism means real-world results may differ — adjust based on 2–3 weeks of tracking.
How much protein do I actually need?
For body composition, 1.6–2.2g per kg of bodyweight is the evidence-based range. This calculator uses 2g/kg, which is sufficient for most people whether cutting or bulking.
How fast should I aim to lose weight?
A 500 calorie deficit typically produces ~0.5kg loss per week, which is sustainable and preserves muscle. Larger deficits tend to cause more muscle loss and are harder to maintain.
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