Work out your TDEE, daily calorie target and macros (protein, carbs, fat) in seconds. Uses the clinically-validated Mifflin-St Jeor equation. Metric or imperial.
This free tool estimates how many calories you burn per day (your TDEE — Total Daily Energy Expenditure) and turns that into a daily calorie target and a macronutrient split for your goal, whether you want to lose weight, maintain, or build muscle.
We calculate your BMR (Basal Metabolic Rate) — the energy you burn at complete rest — using the Mifflin-St Jeor equation, which research has found to be the most accurate predictive equation for the general population:
Your BMR is then multiplied by an activity factor (1.2 sedentary → 1.9 extremely active) to give your TDEE. Your goal adjusts that number: a calorie deficit for fat loss, a surplus for muscle gain.
Protein is set to a muscle-protective 1.8 g per kg of body weight (a widely-cited target for people who are active or dieting), fat to 25% of calories, and the rest is filled with carbohydrates. Protein and carbs provide 4 kcal per gram; fat provides 9 kcal per gram.
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including rest, digestion and movement. Eat that number to maintain weight, fewer to lose, more to gain.
A moderate, sustainable deficit is around 10–20% below your TDEE, which usually means losing about 0.25–0.75 kg (0.5–1.5 lb) per week. Very aggressive deficits are hard to sustain and can cost you muscle, so this tool caps the deficit at 20%.
For active adults and anyone in a calorie deficit, roughly 1.6–2.2 g of protein per kg of body weight per day helps preserve muscle. This tool uses 1.8 g/kg as a sensible default.
It is one of the most accurate calorie prediction equations for the general adult population and is widely used by dietitians. All such formulas are estimates — track your weight for 2–3 weeks and adjust intake up or down by 100–200 calories if needed.
Yes. Everything is calculated in your browser. Nothing you enter is ever sent anywhere — the page makes zero network calls and works fully offline.
For most adults, a BMI of 18.5–24.9 is classed as a healthy weight. BMI is a rough screening measure and does not account for muscle mass, so athletes may read as "overweight" despite low body fat.