Your calories,
no guesswork.
Find your maintenance calories with the Mifflin-St Jeor equation, then get cutting, maintenance, and lean-bulk targets with a full macro split. Free, instant, no signup.
2,740
kcal / day
to maintain
Resting metabolism (BMR): 1,768 kcal.
Cut
Lose fat
2,192
kcal / day
- Protein
- 160 g
- Carbs
- 251 g
- Fat
- 61 g
Maintain
Hold weight
2,740
kcal / day
- Protein
- 160 g
- Carbs
- 354 g
- Fat
- 76 g
Lean bulk
Build muscle
3,014
kcal / day
- Protein
- 160 g
- Carbs
- 405 g
- Fat
- 84 g
From bodyweight to a daily target.
1
Resting burn (BMR)
The Mifflin-St Jeor equation estimates the calories your body uses at complete rest from your sex, age, height, and weight.
2
Activity multiplier
We multiply BMR by a factor from 1.2 (sedentary) to 1.9 (athlete) to account for movement and training. That is your TDEE, the calories to maintain weight.
3
Goal and macros
Cut at 20 percent below TDEE, bulk at 10 percent above. Protein is set near 2 g per kg, fat at 25 percent of calories, and the rest goes to carbs.
TDEE and macros, explained.
- What is TDEE?
- TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your resting metabolism, daily movement, and exercise. Eating at your TDEE keeps your weight stable.
- How is TDEE calculated?
- This calculator estimates your BMR (the calories you burn at rest) with the Mifflin-St Jeor equation, then multiplies it by an activity factor from 1.2 (sedentary) up to 1.9 (athlete) to estimate your total daily burn.
- How many calories should I eat to lose fat?
- A moderate cut is about 20 percent below your TDEE, which works out to roughly 0.5 to 0.7 kg (1 to 1.5 lb) of fat loss per week while protecting muscle. Larger deficits speed up scale weight loss but raise the risk of losing muscle.
- How much protein should I eat?
- Aim for around 2 g of protein per kg of bodyweight (about 0.9 g per lb) when building or maintaining muscle. This calculator sets protein at that level, allocates 25 percent of calories to fat, and fills the rest with carbohydrates.
- Is this TDEE calculator accurate?
- The Mifflin-St Jeor formula is one of the most accurate equations for estimating calorie needs, but every formula is an estimate. Treat the number as a starting point: track your weight for two to three weeks, then adjust by 100 to 200 calories if the scale is not moving the way you want.
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