TDEE Calorie Calculator
Powered by Mifflin-St Jeor — more accurate than Harris-Benedict
Check age (whole years, 10–100), height (100–250 cm), weight (20–300 kg), and activity. Calories must be positive and macro amounts cannot be negative.
Target Calories
Recommended Macros
Quick guide
What can TDEE Calorie Calculator help you do?
Free TDEE calculator using the accurate Mifflin-St Jeor formula. Get daily calorie needs, weight loss/gain targets, and macro breakdown.
Best for
Compare estimated daily energy expenditure across activity levels while keeping the same body measurements. This calculator also shows percentage-based calorie scenarios and a maintenance macro split. It does not track meals, read fitness devices, or measure the calories you actually burn.
How to use it
Choose sex and activity, then enter whole-year age from 10–100, height from 100–250 cm, and weight from 20–300 kg. Defaults are male, 30 years, 170 cm, 65 kg, and light activity. Passing these input checks does not establish suitability for dietary planning.
How to read the result
BMR uses Mifflin–St Jeor; TDEE multiplies it by the selected activity factor. Calorie scenarios are 75%, 85%, 100%, 110%, and 120% of TDEE. Macros always use maintenance calories: protein is 2 g/kg, fat receives 25% of calories, and carbohydrate receives the remainder.
Privacy and limits
The widget calculates from your measurements in the browser, without a calorie API or built-in health-record storage. The site separately loads Google Analytics and may load advertising resources. Local arithmetic is not a guarantee that the whole page is offline or free of tracking.
These percentages are not an individualized diet prescription or a promise of weight change. Blank or out-of-range inputs, nonpositive calculated calories, or negative carbohydrate clear the previous numbers and display an error. Correct the inputs to restore results; these checks are not a health assessment.
Frequently Asked Questions
What's the difference between BMR and TDEE?
BMR is calories burned at complete rest. TDEE = BMR × activity multiplier, reflecting your actual daily expenditure with movement and exercise.
Why use Mifflin-St Jeor?
Mifflin-St Jeor (1990) is the current gold standard, more accurate than the older Harris-Benedict equation (error < 10%).
How do I pick an activity level?
Office workers usually pick "Sedentary" or "Light". Regular lifters 3–5×/week pick "Moderate". Athletes or physical laborers pick "Active" or "Very Active".
Difference between −15% and −25% cuts?
Gradual (−15%) = ~0.4 kg/week loss, preserves muscle better. Aggressive (−25%) = ~0.7 kg/week but higher rebound risk. Most people should choose gradual.
How are macros calculated?
Default: 2 g/kg protein, 25% of calories from fat, rest from carbs. During cutting, bump protein to 2.2 g/kg.