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TDEE & Macro Calculator
Calculate your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and get a customized macro split for weight loss, maintenance, or muscle building.
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TDEE & Macro Calculator
Calculate your daily calorie burn and optimal macro split using the Mifflin-St Jeor equation
Goal:
BMR (Basal Metabolic Rate)
1,649
calories/day at complete rest
TDEE Maintenance
2,267
Total Daily Energy Expenditure
Maintenance — Target Calories
2,267
calories per day
Protein
170g
680 cal (30%)
Carbs
227g
908 cal (40%)
Fats
76g
684 cal (30%)
BMR (Mifflin-St Jeor)1,649 cal
Activity Factor1.375x (Lightly Active)
TDEE (BMR × Activity)2,267 cal
Goal Adjustment+0%
Target Daily Calories2,267 cal
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Mifflin-St Jeor Equation — Male: BMR = 10W + 6.25H − 5A + 5 | Female: BMR = 10W + 6.25H − 5A − 161
Protein & Carbs = 4 cal/g · Fats = 9 cal/g. Adjust macros based on your personal response and training needs.