TDEE & Macro Calculator
Daily calorie burn and macro targets for your goal.
Daily target
2,763kcal
Protein
147g
Carbs
371g
Fat
77g
BMR
1,783 kcal
TDEE (maintain)
2,763 kcal
About
TDEE (Total Daily Energy Expenditure) is what you burn in a day. This calculator uses the Mifflin-St Jeor BMR formula, applies an activity multiplier, and adjusts for your goal (cut, maintain, bulk). Then it splits the calories into protein, carbs, and fat targets.
How to use
- Enter age, sex, weight, and height.
- Pick activity level (sedentary to athlete).
- Pick a goal: cut, maintain, or bulk.
- See daily calories and protein/carbs/fat targets in grams.
FAQ
Why Mifflin-St Jeor instead of Harris-Benedict?+
Mifflin-St Jeor (1990) is a refit of the older Harris-Benedict equation on a more modern population. It's the current standard recommendation from the American Dietetic Association.
How accurate is the activity multiplier?+
Roughly correct, but a rough input. People often over-estimate their activity level. If your weight isn't moving as expected after a couple of weeks, drop the multiplier one step.