TDEE & Macro Calculator
Calculate your Total Daily Energy Expenditure, BMR, ideal calories for your goal, and personalized protein/carbs/fat split. Science-based (Mifflin-St Jeor formula).
How TDEE Is Calculated
TDEE = BMR × Activity Multiplier. We use the Mifflin-St Jeor equation (most accurate for most people):
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
If you enter body fat %, we use the Katch-McArdle formula (more accurate for lean/overweight individuals): BMR = 370 + (21.6 × lean body mass in kg)
Activity Multipliers
- Sedentary (1.2): Desk job, no exercise
- Light (1.375): 1-3 days of exercise per week
- Moderate (1.55): 3-5 days moderate exercise
- Active (1.725): 6-7 days hard exercise
- Very Active (1.9): Athlete or physical job + daily training
How to Use Your Results
- Fat loss: Eat at your target calories for 2-4 weeks. If not losing 0.5-1lb/week, reduce by 100 cal.
- Muscle gain: Eat at surplus while training heavy. Expect 2-4 lbs of gain per month (mix of muscle and some fat).
- Protein priority: Always hit your protein goal first. Distribute carbs and fats based on preference.
- Recalculate: Update every 10-15 lbs of weight change or major activity level change.