TDEE & Macro Calculator

Calculate your BMR with the Mifflin-St Jeor equation, estimate daily maintenance calories (TDEE), and dial in protein, fat, and carb targets for your goal.

AgeGender

Height (ft)Height (in)

Weight (lbs)Activity levelGoal

Daily calorie adjustment (kcal)

Negative for deficit (cut), positive for surplus (bulk). 0 = maintenance.

BMR (Mifflin-St Jeor)

1,795

calories/day at rest

Estimated TDEE

2,782

maintenance calories

Your target

2,782

maintenance

Macros at target calories

g • % of calories

Protein

185g

27% • 1 g/lb

Fat

77g

25%

Carbs

337g

48%

Protein 27%Fat 25%Carbs 48%

Protein (g per lb bodyweight)Fat (% of calories)

Carbs automatically fill the remainder. Changing these switches to “Custom” mode.

Estimated weekly weight change

0.00 lbs

Based on ~3,500 kcal per pound of fat. Actual results vary with water, glycogen, and muscle.