Calorie & TDEE Calculator
Find your Total Daily Energy Expenditure and recommended calorie intake based on your goal — lose, maintain, or gain weight.
Your Total Daily Energy Expenditure (TDEE)
Suggested macros for your goal:
How are calories calculated?
This calculator uses the Mifflin-St Jeor equation, the most widely validated formula for estimating Basal Metabolic Rate (BMR) — the calories your body needs at complete rest. Your BMR is then multiplied by an activity factor to produce your TDEE.
Formulas used
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
What about macros?
Macro targets are estimated using common evidence-based ratios: roughly 30% of calories from protein, 40% from carbohydrates, and 30% from fat. Individual needs vary — a registered dietitian can provide a personalized plan.