Enter your body metrics, activity, goal, and macro profile
After submission, your result will appear here above the form, along with downloads and a Plotly graph.
Calculator inputs
The page uses stacked sections, while the form switches to 3, 2, and 1 columns by screen size.
Example data table
| Profile | Age | Weight | Height | Activity | BMR | TDEE | Goal Calories |
|---|---|---|---|---|---|---|---|
| Male cut | 28 | 78 kg | 178 cm | Moderate | 1,734 | 2,688 | 2,388 |
| Female maintain | 34 | 62 kg | 165 cm | Light | 1,324 | 1,821 | 1,821 |
| Male bulk | 41 | 92 kg | 183 cm | Very active | 1,855 | 3,199 | 3,499 |
Formula used
Mifflin St Jeor BMR for men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Mifflin St Jeor BMR for women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Total daily energy expenditure: TDEE = BMR × activity factor
Goal calories: Target Calories = TDEE ± calorie adjustment
Macro grams: Protein and carbs use 4 kcal per gram. Fat uses 9 kcal per gram.
This method estimates energy needs from body metrics and lifestyle. Real intake should be fine-tuned with trend data, training load, appetite, recovery, and clinical advice when needed.
How to use this calculator
- Select metric or imperial units first.
- Enter age, sex, body weight, and height.
- Choose the activity level that best matches weekly movement.
- Pick maintain, cut, bulk, or a custom calorie adjustment.
- Select a macro profile or enter custom percentages totaling 100%.
- Set meal count to split daily macros into practical servings.
- Press Calculate TDEE to display the result above the form.
- Use the CSV or PDF buttons to save the summary.
Frequently asked questions
1. What does TDEE mean?
TDEE means total daily energy expenditure. It estimates how many calories you burn in one day after combining resting metabolism, movement, exercise, and basic daily activity.
2. Why use the Mifflin St Jeor equation?
It is widely used because it estimates resting calorie needs from age, sex, weight, and height with practical accuracy for many adults.
3. How accurate is the result?
It is a starting estimate, not a guarantee. Real calorie needs vary with body composition, hormones, digestion, training quality, stress, sleep, and measurement accuracy.
4. Which activity level should I choose?
Pick the option that reflects your full weekly routine, not only workouts. Walking, manual work, sports, and general movement all matter.
5. Should I use a deficit every day for fat loss?
Many people do, but the best approach depends on adherence, performance, hunger, and recovery. Moderate deficits are often easier to sustain.
6. Why are macro grams included?
Macro targets help translate calories into meals. Protein supports recovery, carbs support training, and fats support hormones and satiety.
7. How often should I recalculate?
Recalculate after meaningful changes in body weight, activity, training volume, or goals. Many people review every two to four weeks.
8. Can I rely on this for medical nutrition advice?
No. Use it for education and planning only. Medical conditions, pregnancy, eating disorders, or clinical diets require individualized professional guidance.