TDEE & Macro Calculator
Dial in your daily calories and macros. Built on Mifflin–St Jeor for accuracy across cutting, maintenance, and bulk phases.
What is TDEE? Total Daily Energy Expenditure is the total calories your body burns in a day — basal metabolism plus digestion and activity. Use TDEE to set calorie targets for losing, maintaining, or gaining weight. The Mifflin–St Jeor equation is the most accurate way to estimate it.
Your Stats
Target Calories
0
kcal/day
Protein
0
grams
Carbs
0
grams
Fat
0
grams
BMR
0 kcal
Mifflin–St Jeor baseline
TDEE
0 kcal
Maintenance level
Macro Split
How It Works
- BMR uses Mifflin–St Jeor — the most accurate equation for the general population.
- TDEE multiplies BMR by your activity multiplier (1.2 → 1.9).
- Protein defaults to 0.8 g per lb of bodyweight — enough to preserve muscle on a cut, fuel a bulk.
- Fat set to 25% of target calories. Carbs fill the remainder.
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