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 your basal metabolic rate (BMR), the energy your body burns at complete rest. It uses the Mifflin-St Jeor equation, which is the prediction formula most dietitians prefer for healthy adults: BMR = 10*kg + 6.25*cm - 5*age + s, where s is +5 for males and -161 for females. Weight is in kilograms and height in centimetres.
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.
- To set a deficit or surplus, type the calorie target you want to eat into the goal field rather than editing TDEE. A common starting deficit is 300 to 500 kcal below your maintenance TDEE.
- 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 formula, not a measurement of your own metabolism. Mifflin-St Jeor does not account for body composition, so a very muscular or very lean person at the same weight may burn more or less than predicted, and the activity multipliers are broad bands rather than precise readings of how much you move. Medication, thyroid function, sleep, and prior dieting can all shift real expenditure. Treat the result as a starting point, weigh yourself over two to three weeks, and adjust calories based on the trend. This tool is for general information and is not medical or nutritional advice; consult a qualified professional before making significant changes.
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 one of the more reliable prediction equations for healthy adults, and studies typically place it within about 10 percent of measured resting metabolic rate for most people. It is still a population average, so your true expenditure can land above or below the estimate.
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.