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TDEE
Calories & Macro Calculator
Know your daily calorie target and macros — to lose, maintain or gain — with a visual breakdown.
BMR & TDEE
Goal & macros
Weekly projection
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About you
Uses the Mifflin-St Jeor formula — the most accurate standard estimate (±10%). Adjust from real results over 2 weeks.
Your numbers
Daily calorie target (Mild cut)
2,150
kcal / day
BMR1,716
TDEE (maintenance)2,660
BMRTDEE 2,660
Weekly weight change estimate
−0.46 kg
≈ −1.0 lb per week (deficit 510 kcal/day)
Protein
135 g
Fat
60 g
Carbs
238 g
25% protein · 25% fat · 50% carbs
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Protein first
Aim for 1.6–2.2 g per kg of body weight. It preserves muscle in a deficit and fuels growth in a surplus.
1 kg ≈ 7,700 kcal
A daily deficit of 500 kcal loses about 0.5 kg (1 lb) per week. That is the math behind every fat-loss plan.
Adjust, don't guess
The formula is within ±10%. Track your weight for 2 weeks and adjust calories by 100–200 kcal based on results.
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FAQ
TDEE FAQ
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day — your Basal Metabolic Rate (BMR) plus activity. Eat at maintenance to stay the same, below it to lose weight, above to gain.
How is TDEE calculated?
First your BMR is estimated with the Mifflin-St Jeor formula, then multiplied by an activity factor (1.2 sedentary to 1.9 very active). This calculator does it in one click.
How many calories to lose weight?
A deficit of about 500 kcal/day leads to roughly 0.5 kg (1 lb) of fat loss per week, since 1 kg of fat ≈ 7,700 kcal. Avoid cutting below your BMR for long.
What macros should I eat?
Protein is the priority: 1.6–2.2 g per kg of body weight. Fat should be 20–30% of calories (min ~0.6 g/kg for hormones), and the rest goes to carbohydrates.
How accurate is the Mifflin-St Jeor formula?
It is the most accurate widely-used formula, within about 10% of true BMR for most people. Individual variation and muscle mass mean you should adjust based on real results.
Should I use my goal weight or current weight for macros?
Use your current weight for calorie targets. For protein, some people use their target weight to avoid over-eating protein during a long cut.
Do I need to eat more if I exercise?
Yes — TDEE already includes your activity level. If you add significant exercise, re-estimate with the next activity level and adjust from real-world results.
Are all calories the same?
For weight, roughly yes (energy balance). For body composition, macros matter: protein preserves muscle in a deficit and supports growth in a surplus.