TDEE, Calorie & Macro Calculator
Your maintenance calories and macro targets for any goal.
Maintenance calories (TDEE)
- Basal metabolic rate (BMR)
- 1,649 kcal
- Sedentary
- 1,979 kcal
- Light
- 2,267 kcal
- Moderate
- 2,556 kcal
- Active
- 2,844 kcal
- Very active
- 3,133 kcal
Estimates from the Mifflin-St Jeor equation. TDEE is your BMR scaled by activity level; use it as a starting point and adjust from real-world results.
How the TDEE calculator works
The calculator starts with predicted resting energy expenditure, labelled BMR in the interface. It
uses the Mifflin-St Jeor equation, derived in a study of 498 adults:
BMR = 10*kg + 6.25*cm - 5*age + s, where s is +5 for males and -161 for females. This is an
estimate from age, height, weight, and a binary sex coefficient—not a metabolic measurement.
Your total daily energy expenditure (TDEE) is then BMR multiplied by an activity factor: TDEE = BMR * multiplier. The five multipliers are sedentary 1.2, light 1.375, moderate 1.55, active 1.725, and very active 1.9. The tool shows TDEE for every level at once so you can see how much your activity choice moves the number. If you enter a goal calorie target and a macro split, grams are found with grams = (target * share) / kcal-per-gram, using 4 kcal per gram for protein and carbohydrate and 9 for fat.
Worked example
Take a 30-year-old male who weighs 80 kg and stands 180 cm tall, training moderately.
- BMR = 10(80) + 6.25(180) - 5(30) + 5 = 800 + 1125 - 150 + 5 = 1780 kcal/day
- Moderate TDEE = 1780 x 1.55 = 2759 kcal/day
| Activity level | TDEE (kcal/day) |
|---|---|
| Sedentary (1.2) | 2136 |
| Light (1.375) | 2447.5 |
| Moderate (1.55) | 2759 |
| Active (1.725) | 3070.5 |
| Very active (1.9) | 3382 |
Now set a goal target of 2300 kcal with a 30 percent protein, 40 percent carbohydrate, 30 percent fat split:
- Protein = (2300 x 0.30) / 4 = 690 / 4 = 172.5 g
- Carbohydrate = (2300 x 0.40) / 4 = 920 / 4 = 230 g
- Fat = (2300 x 0.30) / 9 = 690 / 9 = 76.67 g
How to use it
- Enter weight, height, age, and sex first; these alone produce your BMR and the full TDEE table.
- Pick the activity level that matches a normal week. If your routine varies, choose the lower of two options and refine it once you have tracked real weight change.
- If you enter a calorie target, understand that the calculator only converts your chosen macro percentages to grams. It does not determine that the calorie or macro target is safe or appropriate.
- Adjust the macro shares to fit your diet. Make sure protein, carbohydrate, and fat add up to 100 percent, or the gram amounts will not be returned.
Limitations
These numbers are estimates from a population equation and conventional activity multipliers. They do not measure resting metabolism, movement, digestion, or body composition. Pregnancy, breastfeeding, growth, aging, illness, medication, endocrine conditions, disability, and athletic training can make the model unsuitable. The macro output checks arithmetic only and does not assess nutrient adequacy. Do not use it to prescribe intake for a child or a medical condition; consult a qualified professional before making a significant dietary change.
Sources and scope
- Jurisdiction
- General predictive equation for adults
- Data current to
- Formula has no current market or regulatory data
- Last updated
- A new predictive equation for resting energy expenditure in healthy individuals — American Journal of Clinical Nutrition via PubMed
Frequently asked questions
Should I eat my TDEE or my goal calories?
TDEE is the number of calories that keeps your weight stable at your chosen activity level. To lose weight, eat below it; to gain, eat above it. The goal calorie field lets you enter that target directly, and the macros are then split from the target you set, not from TDEE.
Which activity level should I pick?
Base it on a typical week, not your best week. Sedentary suits desk work with little exercise, light suits 1 to 3 short sessions, moderate suits 3 to 5 sessions, active suits 6 to 7, and very active suits hard daily training or physical labour. When unsure, choose the lower option and adjust after tracking your weight.
Why does the calculator use weight in kg and height in cm?
The Mifflin-St Jeor equation is defined in metric units, so the math runs on kilograms and centimetres. If you enter pounds and feet through the unit toggle, those values are converted to metric before the formula runs, so the result is the same either way.
How accurate is the Mifflin-St Jeor estimate?
Mifflin-St Jeor is a population-derived prediction equation, not a measurement. The original study derived it from 498 adults, and accuracy varies by individual and population. Activity multipliers add another large assumption, so compare the estimate with observed weight trends rather than treating it as exact.
Do the macros have to add up to 100 percent?
Yes. The protein, carbohydrate, and fat shares must sum to 1 (100 percent), and each must sit between 0 and 100 percent. The calculator rejects a split that does not sum to 100 percent so the gram totals stay consistent with your calorie target.