TDEE & Macro Calculator
Calculate Basal Metabolic Rate (BMR), maintenance calories (TDEE), target calorie goals, and macro grams of protein, carbs, and fats.
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How TDEE is Calculated (Mifflin-St Jeor Formula)
The Mifflin-St Jeor equation is scientifically validated as the most accurate formula for estimating Basal Metabolic Rate (BMR), which represents calories burned sustaining basic life functions at rest:
Mifflin-St Jeor Equations
Men: BMR = (10 × wt_kg) + (6.25 × ht_cm) - (5 × age) + 5
Women: BMR = (10 × wt_kg) + (6.25 × ht_cm) - (5 × age) - 161
The Calorie Deficit Rule (3,500 kcal = 1 lb)
One pound of body fat contains approximately 3,500 kilocalories of stored energy. Creating a daily deficit of 500 calories below your TDEE yields an average weight loss rate of exactly 1.0 pound per week ($500 imes 7 = 3,500 ext{ kcal}$).
Frequently Asked Questions
How many grams of protein should I eat per day?
For resistance training and muscle preservation during a calorie deficit, evidence-based sports nutrition recommends 0.8 to 1.0 grams of protein per pound of body weight (1.6 to 2.2 g/kg).
Why did my weight loss stall after a few weeks?
As your body weight drops, your BMR and TDEE naturally decrease. Non-Exercise Activity Thermogenesis (NEAT) also unconsciously drops. Recalculate your TDEE every 10 lbs lost to adjust calorie targets.
What is the calorie value of each macronutrient?
Protein provides 4 calories per gram, Carbohydrates provide 4 calories per gram, and Dietary Fats provide 9 calories per gram.