TDEE & macro calculator
Total Daily Energy Expenditure + daily macros — calories for your goal — metric & imperial — no sign-up.
Calorie calculations use the Mifflin–St Jeor equation, the most accurate formula for most adults. Results are estimates — individual metabolism varies. Consult a healthcare provider or registered dietitian for personalised nutrition advice.
Activity multipliers
| ×1.2 | Sedentary — desk job, no exercise |
| ×1.375 | Light — 1–3 workouts/week |
| ×1.55 | Moderate — 3–5 workouts/week |
| ×1.725 | Very active — 6–7 workouts/week |
| ×1.9 | Extra — physical job + daily training |
What is TDEE?
Total Daily Energy Expenditure is the total calories your body burns each day — including your resting metabolic rate (BMR) and all physical activity. Eating at your TDEE keeps your weight stable.
Calorie goals
Weight loss: eat 500 kcal below TDEE for ~0.5 kg/week loss.
Muscle gain: eat 250–500 kcal above TDEE. Pair with resistance training.
Maintain: eat at TDEE. Adjust if weight changes over 2–3 weeks.
Macro split used
Protein: 2g per kg of bodyweight — supports muscle.
Fat: 25% of total calories — essential for hormones.
Carbs: remaining calories — energy for activity.
FAQ
Which formula does this use?
The Mifflin–St Jeor equation — the most validated formula for estimating BMR in modern research, more accurate than the older Harris-Benedict formula.
Why isn't my weight changing?
If weight isn't changing after 2–3 weeks, reduce calories by 100–150 kcal and reassess. TDEE calculators are estimates — individual metabolism varies.
Is my data stored?
No — everything runs in your browser. No data is ever uploaded or stored.