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.
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%
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.
Formulas used
BMR uses Mifflin-St Jeor. TDEE = BMR × activity multiplier. Macros are set by goal presets or custom inputs; carbs fill the remainder of calories. Weekly change estimate is based on a 3,500 kcal per pound rule of thumb.