Health & Fitness

TDEE & Macro Calculator

Find your daily calorie target and a protein, fat and carb breakdown for maintaining, losing, or gaining weight.

What this does: calculates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, adjusts it for your goal (maintain, lose, or gain weight), and splits the result into protein, fat and carb grams. Runs entirely in your browser — no signup, nothing is uploaded.

Sex

Age (years)

Height (cm)

Weight (kg)

Activity level

Goal

Protein target: 1.8 g per kg of bodyweight

BMR

—

TDEE

—

Goal calories

—

Protein

— g

Fat

— g

Carbs

— g

Frequently asked questions

How is TDEE calculated in this tool?

This calculator first estimates your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation (10 x weight in kg + 6.25 x height in cm - 5 x age + 5 for men, or -161 instead of +5 for women), then multiplies BMR by an activity factor between 1.2 (sedentary) and 1.9 (very active) to get your Total Daily Energy Expenditure (TDEE).

How are the protein, fat, and carb grams calculated?

Protein is set to a chosen amount per kilogram of bodyweight (1.6-2.2 g/kg, default 1.8 g/kg). Fat is fixed at 25% of your goal calories, divided by 9 calories per gram. The remaining calories are assigned to carbohydrates at 4 calories per gram.

How accurate is the Mifflin-St Jeor equation?

Mifflin-St Jeor is considered one of the most accurate BMR formulas for the general population, but it is still an estimate with a typical error margin of around 10%. Individual metabolism varies, so use the result as a starting point and adjust based on your real-world progress over 2-3 weeks.