Your results
Your TDEE
—
estimated daily energy expenditure
BMR (resting metabolism)
—
Activity level
—
Daily macros
Protein
—
—
Carbs
—
—
Fat
—
—
Protein · —
Carbs · —
Fat · —
How your TDEE is calculated
This calculator first estimates your BMR (basal metabolic rate) with the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your TDEE (total daily energy expenditure).
BMR (men) = 10·weight + 6.25·height − 5·age + 5 · BMR (women) = 10·weight + 6.25·height − 5·age − 161
Your macros are then split using 4 kcal per gram of protein and carbs and 9 kcal per gram of fat.
Explore more tools
- Macro splitter — split calories by goal and diet plan.
- Protein needs calculator — how much protein you need daily.
- BMR / TDEE calculator — full breakdown at every activity level.