TDEE Calculator

The TDEE Calculator estimates your Total Daily Energy Expenditure — the calories you burn per day — using the Mifflin-St Jeor BMR equation and your activity level. It also gives calorie targets for losing, maintaining, or gaining weight, plus a suggested macro split. The activity multiplier is the biggest source of uncertainty in this estimate — most people overestimate how active they really are, especially when broad categories like "moderately active" don't specify exact weekly exercise volume or job-related movement. The suggested 30% protein / 40% carb / 30% fat macro split is a general-purpose starting point, not a personalized prescription; actual needs shift with training goals, body composition, and medical conditions. Because the Mifflin-St Jeor equation assumes a "typical" body composition for a given weight and height, it can meaningfully misjudge calorie needs for people who are very muscular or who carry a much higher or lower body-fat percentage than average.

Beginner⏱ 1 minuteUpdated 2026-07-09

Sex

Age

Height

Weight

Activity level

Your TDEE — daily calories to maintain

2,728cal/day

BMR (at rest): 1,760 cal/day

Lose weight (−1 lb/week)2,228 cal

Mild loss (−0.5 lb/week)2,478 cal

Maintain weight2,728 cal

Gain weight (+0.5 lb/week)2,978 cal

Suggested macros at maintenance

205g

Protein · 30%

273g

Carbs · 40%

91g

Fat · 30%

Uses the Mifflin-St Jeor equation (the most accurate common BMR formula) × your activity level. Estimates are for general guidance — not medical advice. Everything runs in your browser.

How This Tool Works

Choose US or metric units, enter your sex, age, height, weight, and activity level, and see your TDEE (maintenance calories), your BMR, calorie goals for losing or gaining weight, and a suggested protein/carb/fat split.

Formula & Method

BMR is calculated with the Mifflin-St Jeor equation, then multiplied by an activity factor (1.2 sedentary to 1.9 athlete) to get TDEE. A ~500-calorie daily deficit or surplus corresponds to roughly 1 lb per week of weight change.

Example Calculation

Take a moderately active 28-year-old woman who is 5'4" (162.56 cm) and weighs 140 lb (63.50 kg). BMR (Mifflin-St Jeor, female) = 10×63.50 + 6.25×162.56 − 5×28 − 161 = 635.03 + 1,016.00 − 140 − 161 = 1,350 cal/day. Multiplying by the "moderately active" factor of 1.55 gives TDEE = 1,350.03 × 1.55 ≈ 2,093 cal/day. From there, the calculator suggests roughly 1,593 cal/day to lose about 1 lb/week (TDEE − 500), 1,843 cal/day for a milder 0.5 lb/week loss (TDEE − 250), and 2,343 cal/day to gain weight (TDEE + 250). At maintenance, the 30/40/30 macro split works out to about 157 g protein, 209 g carbs, and 70 g fat per day.

Please note: This calculator provides general estimates only and is not medical advice. It cannot account for your full medical history or individual circumstances — consult a doctor or qualified healthcare provider for guidance specific to you.

Read the guideHow to calculate your TDEECalculate your TDEE with the Mifflin-St Jeor BMR equation and an activity factor. A worked example lands at about 2,731 calories, plus deficit, surplus, and macro targets. Estimates, not medical advice.

Frequently Asked Questions

What’s the difference between BMR and TDEE?+

BMR (Basal Metabolic Rate) is the calories you’d burn at complete rest. TDEE adds the calories burned through daily movement and exercise, so it’s the number that matters for planning your diet.

How many calories should I eat to lose weight?+

A common target is about 500 calories below your TDEE per day, which corresponds to roughly 1 pound of fat loss per week. The calculator shows this goal for you automatically.

Is the TDEE estimate exact?+

No — it’s a well-validated estimate (Mifflin-St Jeor is the most accurate common formula), but real needs vary with genetics, body composition, and how active you truly are. Use it as a starting point and adjust based on results. It’s not medical advice.

Why does the formula subtract 161 for women but add 5 for men?+

That's the sex-specific constant built into the Mifflin-St Jeor equation, which reflects average differences in body composition (like muscle mass) between men and women at the same height, weight, and age. It's a population-level adjustment, not a measurement of your individual muscle mass, so it can be less precise for anyone whose body composition differs from that average.

How is the suggested macro split calculated?+

At maintenance, the calculator allocates 30% of your TDEE calories to protein, 40% to carbs, and 30% to fat, then converts each to grams using 4 calories per gram for protein and carbs and 9 calories per gram for fat. It's a reasonable general default, not a plan tailored to your training style or goals — strength athletes, for example, often benefit from a higher protein share.

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