How to use this calculator
- Gender, select male or female (the BMR equation uses a small sex-based adjustment).
- Age, weight and height, enter your age in years, weight in kilograms and height in centimetres.
- Activity level, choose the option that best matches a typical week, from sedentary to very active.
- Read your TDEE, plus cutting (about 500 calories below) and bulking (about 400 calories above) calorie targets, each with its own protein, carb and fat grams. Everything updates instantly.
What is TDEE?
Your Total Daily Energy Expenditure is the full amount of energy your body uses in a day. It combines your Basal Metabolic Rate (the calories burned just keeping you alive at rest), the energy spent digesting food, and the calories burned through walking, chores, workouts and all other movement. Knowing your TDEE is the foundation of any sensible eating plan: eat around it to maintain weight, below it to lose fat, or above it to build muscle.
How TDEE is calculated
This tool first estimates your BMR with the Mifflin-St Jeor equation, widely regarded as the most accurate predictive formula for healthy adults:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
It then multiplies BMR by an activity factor to get your TDEE: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (active) or 1.9 (very active). To support common goals, the calculator also shows a cutting target about 500 calories below TDEE (roughly a 1 lb/week loss pace) and a bulking target about 400 calories above TDEE (a lean gaining pace).
Understanding the macro split
Macronutrients, protein, carbohydrate and fat, make up the calories you eat. For each goal, this tool sets protein at about 1 g per lb of bodyweight, fat at about 25% of that goal calories, and lets carbs fill whatever calories are left. Because protein and carbs provide about 4 calories per gram and fat about 9 calories per gram, the calculator converts each share into grams for you. Protein supports muscle, carbs fuel training and fat supports hormones, but the right split varies by person, sport and preference, so treat these numbers as a common evidence based starting point you can tweak.
Health note: These numbers are general estimates and are not medical advice. Real energy needs depend on muscle mass, genetics, hormones, health conditions and more. Very low calorie intakes can be harmful. Always consult a qualified doctor or registered dietitian before changing your diet, especially if you are pregnant, unwell or under 18.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest. TDEE is BMR multiplied by an activity factor, so it reflects the calories you actually burn once daily movement and exercise are included. TDEE is the more useful number for planning how much to eat.
Which activity level should I choose?
Be honest and lean conservative. "Sedentary" suits a desk job with little exercise; "moderate" suits a few solid workouts a week; "very active" is for hard daily training or heavy physical work. Most people overestimate, so if unsure, pick the lower option.
How do I convert pounds and feet to kg and cm?
Divide your weight in pounds by 2.205 to get kilograms. Multiply your height in inches by 2.54 to get centimetres (so 5 ft 9 in = 69 in ≈ 175 cm).
What is TDEE?
TDEE stands for Total Daily Energy Expenditure: the total number of calories you burn in a typical day, including your resting metabolism plus everyday movement and exercise. Eating around your TDEE keeps your weight roughly steady.
How is TDEE calculated?
This tool first estimates your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation from your age, gender, weight and height, then multiplies BMR by an activity factor from 1.2 (sedentary) to 1.9 (very active) to give your TDEE.
How many calories for cutting or bulking?
A common approach is to eat about 500 calories below TDEE to cut (roughly 1 lb of fat loss per week) and about 400 calories above TDEE to bulk (a lean pace for muscle gain). These are starting estimates only, adjust based on real results and speak to a professional before big diet changes.
How are the macro targets worked out?
Protein is set at about 1 g per lb of bodyweight for each goal, fat is set at about 25% of that goal calories, and carbs fill whatever calories are left. This is a common evidence based starting point, not a personalized plan, actual macro needs vary by individual and goal.