What TDEE actually is
Total Daily Energy Expenditure is the calories you burn in a day — your resting metabolism plus activity. It's the anchor for any nutrition plan: eat below it to lose weight, at it to maintain, above it to gain. Guessing this number is why many diets stall.
Why Mifflin-St Jeor
This calculator uses the Mifflin-St Jeor equation, widely regarded as one of the most accurate formulas for estimating resting metabolic rate in the general population. Multiplying it by an activity factor produces a realistic TDEE rather than a wild guess.
Macros, not just calories
Two diets with the same calories can feel and perform very differently depending on protein, carb, and fat split. Adequate protein preserves muscle in a deficit and aids satiety, which is why the tool breaks your target into grams rather than just a calorie number.
- 01
- BMR via Mifflin-St Jeor, or Katch-McArdle when body fat % is given
- 02
- Activity-adjusted TDEE and goal targets (cut / maintain / lean bulk)
- 03
- Projected weekly weight change at your target
- 04
- Protein / carb / fat macro breakdown in grams and percent
- 05
- Diet presets (balanced, high-protein, low-carb, keto) + water target
- 06
- Metric & imperial; 100% client-side, no data leaves your browser
