TDEE Calorie Calculator
Powered by Mifflin-St Jeor — more accurate than Harris-Benedict
Target Calories
Recommended Macros
Quick guide
What can TDEE Calorie Calculator help you do?
Free TDEE calculator using the accurate Mifflin-St Jeor formula. Get daily calorie needs, weight loss/gain targets, and macro breakdown.
Best for
Useful for quick file work, text cleanup, calculations, content creation, and website or AI checks.
How to use it
Open the tool, enter or upload what it asks for, then copy or download the result directly.
Privacy and limits
Most tools run in your browser with no sign-in. Very large files or older devices may hit browser memory limits.
Frequently Asked Questions
What's the difference between BMR and TDEE?
BMR is calories burned at complete rest. TDEE = BMR × activity multiplier, reflecting your actual daily expenditure with movement and exercise.
Why use Mifflin-St Jeor?
Mifflin-St Jeor (1990) is the current gold standard, more accurate than the older Harris-Benedict equation (error < 10%).
How do I pick an activity level?
Office workers usually pick "Sedentary" or "Light". Regular lifters 3–5×/week pick "Moderate". Athletes or physical laborers pick "Active" or "Very Active".
Difference between −15% and −25% cuts?
Gradual (−15%) = ~0.4 kg/week loss, preserves muscle better. Aggressive (−25%) = ~0.7 kg/week but higher rebound risk. Most people should choose gradual.
How are macros calculated?
Default: 2 g/kg protein, 25% of calories from fat, rest from carbs. During cutting, bump protein to 2.2 g/kg.