Total Daily Energy Expenditure (TDEE) Calculator
Advanced TDEE calculator using Mifflin-St Jeor equations with real-time macro breakdown and three target configurations: Maintenance, Fat Loss, and Lean Bulking.
Your Biometric Profile
Your Results
Basal Metabolic Rate (BMR)
1,649
Calories/day at rest
Total Daily Energy Expenditure (TDEE)
2,556
Maintenance calories
Calorie Targets
Daily Macro Breakdown
TDEE Calculator — Complete User Guide
The TDEE Calculator uses the scientifically validated Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the number of calories your body needs at complete rest to maintain basic physiological functions like breathing, circulation, and cell production.
Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying your BMR by an activity factor that reflects your daily physical activity level. This gives you the total calories needed to maintain your current weight.
The calculator then provides three target configurations: Maintenance calories (TDEE), Fat Loss Cutting Phase (TDEE - 500 Kcal), and Lean Bulking Surplus Phase (TDEE + 450 Kcal). Each target includes a macro breakdown following evidence-based recommendations: 25% protein for muscle maintenance, 45% carbohydrates for energy, and 30% fats for hormone function and nutrient absorption.
All calculations are based on your age, gender, weight, and height. For best accuracy, enter your measurements and select your activity level. The calculator provides real-time updates as you adjust any input, so you can instantly see how changes affect your daily calorie and macro targets.
Understanding your personalized TDEE and macro targets helps you make informed decisions about nutrition, exercise, and overall health. Whether you're looking to lose weight, maintain your current physique, or build muscle, this calculator provides the foundation for your nutrition planning. This tool is for informational purposes only and does not constitute medical advice.
Frequently Asked Questions
What are the standard macro percentages?
Standard recommendations are: Protein 20-30% of calories (for muscle maintenance), Carbohydrates 45-65% (primary energy source), and Fats 20-35% (hormone function and nutrient absorption). Our calculator uses 25% protein, 45% carbs, and 30% fats.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate BMR formula available, with studies showing it can be within 10% of actual measured BMR for most people. It's more accurate than the older Harris-Benedict equation.
Should I adjust macros for specific goals?
Yes, for specific goals you may want to adjust: For fat loss, increase protein to 30% and reduce carbs slightly. For muscle gain, increase carbs to 50-55% and maintain protein at 25-30%. Always consult with a nutritionist for personalized advice.
How often should I recalculate my needs?
Recalculate when you lose or gain significant weight (5-10% of body weight), change your activity level dramatically, or every 3-4 months to account for metabolic adaptations to your nutrition plan.