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TDEE Calculator
Calculate your Total Daily Energy Expenditure, BMR, and get personalized macro targets for your goals.
Your Details
Your TDEE
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calories/day
Your BMR
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calories/day
Calorie Targets
Fat Loss (-500)
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Maintenance
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Muscle Gain (+300)
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Macro Breakdown (Maintenance)
Protein (30%)
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Carbs (40%)
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Fat (30%)
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About This Calculator
Uses the Mifflin-St Jeor equation for BMR: Males: 10W + 6.25H - 5A + 5, Females: 10W + 6.25H - 5A - 161 (W in kg, H in cm). TDEE = BMR x Activity Multiplier. These are estimates; individual metabolism varies.