Estimate your daily calories (TDEE) and a balanced macro split for your goal.
We estimate your basal metabolic rate (Mifflin-St Jeor), multiply it by your activity factor to get total daily energy expenditure (TDEE), then adjust ±500 kcal for weight goals.
Macros use a balanced split — 20% protein, 50% carbs, 30% fat — within the USDA's acceptable ranges.
A 500 kcal/day deficit yields about 0.45 kg (1 lb) per week. Avoid going below your BMR for long.
This tool shows a balanced default. Athletes often raise protein; any split within the USDA ranges is acceptable.
They are estimates. Track your weight over 2–3 weeks and adjust calories up or down by ~100–200 if needed.
This calculator estimates your total daily energy expenditure (TDEE) — the number of calories your body needs each day — based on your body measurements, activity level, and goal. Use it to understand your maintenance calories, or to see rough targets for gradual weight loss or gain. All figures are estimates; individual needs vary and a qualified professional can tailor a plan to your situation.
The headline figure is the daily calorie estimate for your selected goal. Below it you'll see three reference points — lose, maintain, and gain — so you can compare targets at a glance. The macro breakdown shows how those calories split across protein, carbohydrates, and fat using a balanced distribution that sits within USDA Acceptable Macronutrient Distribution Ranges. Grams and percentages are both shown for each macro.
A 30-year-old man, 80 kg, 180 cm tall, moderately active (exercises 3-5 days per week), goal: maintain weight.
BMR is 1,780 kcal/day. Multiplied by the moderate activity factor (1.55), TDEE is 2,759 kcal/day for maintenance. A loss target would be 2,259 kcal/day; a gain target would be 3,259 kcal/day. At 2,759 kcal the macro estimate is roughly 138 g protein, 345 g carbs, and 92 g fat.
TDEE (Total Daily Energy Expenditure) is an estimate of how many calories you burn in a typical day, combining your resting metabolism (BMR) with the energy cost of your physical activity. Eating at your TDEE is considered maintenance — neither gaining nor losing weight on average.
BMR (Basal Metabolic Rate) is the estimated number of calories your body burns at complete rest just to keep basic functions running — breathing, circulation, and cell repair. It forms the foundation of the TDEE calculation. This calculator uses the Mifflin-St Jeor equation, which research has found to be the most accurate general-population predictor.
A 500 kcal/day deficit or surplus is a commonly cited starting point in nutrition research because it approximates 0.45 kg (roughly 1 lb) of body mass change per week, based on the estimate that 1 lb of body fat stores about 3,500 kcal. In practice, individual responses vary and the actual rate depends on many factors. Treat this as a rough estimate, not a guaranteed outcome.
No. The macro split (20% protein, 50% carbohydrates, 30% fat) is a balanced default drawn from USDA Acceptable Macronutrient Distribution Ranges — it is illustrative only. Your optimal distribution depends on your health status, activity type, and personal preference. A registered dietitian can help you set targets suited to your needs.
The Mifflin-St Jeor equation is well-validated in the scientific literature and is the most widely recommended formula for estimating BMR in healthy adults. However, any population-level equation introduces individual error — lean body mass, hormonal factors, and metabolic adaptation all influence actual expenditure. Use the result as an informed starting estimate and adjust based on real-world feedback over several weeks.
Basal Metabolic Rate is calculated with the Mifflin-St Jeor equation (St Jeor et al., 1990, PMID 2305711): BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5 for men, or − 161 for women. TDEE is then derived by multiplying BMR by a standard activity factor ranging from 1.2 (sedentary) to 1.9 (very active), following conventions from the Dietary Guidelines for Americans. Goal-based targets are computed by applying a ±500 kcal/day offset to the maintenance TDEE — a deficit for weight loss and a surplus for weight gain. Macronutrient grams are then back-calculated from the goal calories using a fixed split of 20% protein, 50% carbohydrates, and 30% fat (4 kcal/g for protein and carbs; 9 kcal/g for fat), which falls within the USDA Acceptable Macronutrient Distribution Ranges (AMDR).
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