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Calorie Calculator (TDEE)
Calculate daily calories, macros, and goal-based targets
yrs
ft
in
lbs
cm
kg
Daily Calorie Target
0
calories/day
0
BMR (base)
0
TDEE (maintenance)
0g
Protein
0g
Carbs
0g
Fat
0L
Water/day
MACRO DISTRIBUTION
How We Calculate Your Calories
We use the Mifflin-St Jeor equation (the most accurate for most people) to calculate your Basal Metabolic Rate (BMR), then multiply by your activity factor to get TDEE.
Mifflin-St Jeor Equation
Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
TDEE = BMR × Activity Factor
Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
TDEE = BMR × Activity Factor
Understanding Your Results
- BMR: Calories burned at complete rest — your minimum energy needs.
- TDEE: Total Daily Energy Expenditure — calories to maintain your weight.
- Goal calories: Adjusted target based on your selected goal (±250 to ±500 cal).