Know exactly how many calories your body burns every day
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Estimated Daily Macros (at TDEE)
Macro distribution (approx.)
Note: TDEE estimates use the Mifflin-St Jeor BMR equation, which is accurate to within ~10% for most people. Individual metabolism varies. Consult a registered dietitian for personalised nutrition advice.
Your TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day — factoring in your Basal Metabolic Rate (BMR) and activity level. Calculated using the gold-standard Mifflin-St Jeor equation, this free TDEE calculator gives you maintenance calories, a weight-loss deficit, a lean-bulk surplus, and estimated macro targets in seconds.
TDEE stands for Total Daily Energy Expenditure — the total calories your body uses in a day including exercise and daily movement. Eating at your TDEE maintains your weight; eating below it causes weight loss; eating above it causes weight gain. Knowing your TDEE is the foundation of any evidence-based nutrition plan.
It uses the Mifflin-St Jeor equation to calculate BMR: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 for men, or −161 for women. BMR is then multiplied by an activity factor (1.2 to 1.9) to get your TDEE. This formula is considered the most accurate for most non-athletic adults.
A common starting point is TDEE minus 500 calories per day, which creates roughly a 0.5 kg (1 lb) weekly deficit. Larger deficits can accelerate loss but increase muscle loss risk. For sustainable fat loss, stay above 1,200 kcal/day (women) or 1,500 kcal/day (men) and adjust every 2–4 weeks as your weight changes.
Optimal macros depend on your specific goals, food preferences, and training style. Protein is set at 1.6–2.2 g per kg of body weight (the evidence-based range for muscle retention and growth). Fat covers 20–35% of calories for hormonal health, and carbohydrates fill the remaining energy. Pick amounts within those ranges that fit your lifestyle.