TDEE Calculator
Maintenance calories, BMR and macro split.
BMR uses the Mifflin–St Jeor equation; macros assume a 30/40/30 split at maintenance. General guidance only, not medical or nutritional advice.
How to use the TDEE Calculator
- 1 Choose metric or imperial units.
- 2 Enter your sex, age, height and weight.
- 3 Pick your activity level.
- 4 See your BMR, TDEE, calorie goals and suggested macros.
Examples
- ▸ A 30-year-old, 175 cm, 75 kg, moderately active man has a TDEE of roughly 2,600 kcal/day.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure — the calories you burn in a day including activity. Eat below it to lose weight, at it to maintain, above it to gain.
Which formula does it use?
BMR uses the Mifflin–St Jeor equation, then multiplies by an activity factor (1.2 sedentary to 1.9 very active) to get TDEE. Macros default to a 30% protein / 40% carb / 30% fat split.
Is this medical advice?
No. It is a general estimate for planning. Individual needs vary, so consult a professional before making big dietary changes.
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