Find your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula and get a macro split tailored to your goal.
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Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — just to keep your organs functioning. This calculator uses the Mifflin-St Jeor equation, which research consistently shows is the most accurate formula for estimating BMR.
Total Daily Energy Expenditure is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including exercise and daily movement. Eating at your TDEE maintains your current weight.
Macronutrients — protein, carbohydrates, and fat — are the three main calorie sources. Protein (4 kcal/g) supports muscle repair and satiety. Carbohydrates (4 kcal/g) fuel workouts and brain function. Fat (9 kcal/g) supports hormones and cell health. The split above is adjusted for your selected goal.
This tool is for informational purposes only. Consult a healthcare professional for medical advice.