Find your daily calorie needs and macros with the Mifflin-St Jeor formula. Free, private, no signup.
TDEE (Total Daily Energy Expenditure) estimates how many calories your body uses in a full day. It starts with your BMR (Basal Metabolic Rate — calories burned at complete rest) and multiplies by an activity factor.
TDEE = BMR × activity multiplier. This formula is widely regarded as one of the most accurate for healthy adults.
Targets use moderate deficits/surpluses (~0.25–0.5 kg/week). Default macros: ~30% protein / 40% carbs / 30% fat. Adjust based on preference and training.
BMR is calories at complete rest. TDEE adds daily movement, exercise and digestion.
It is a solid estimate. Track weight for 2–3 weeks and adjust by 100–200 kcal if needed.
No. Estimates for planning only. Consult a professional for medical conditions or special needs.
No. All calculations run in your browser. Nothing is uploaded.