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
TDEE Calorie Calculator is for everyday date, time, health, planning, lookup, and decision tasks that you want to finish quickly on desktop or mobile.
How to use it
For TDEE Calorie Calculator, enter the date, number, or search condition shown on the page, then choose the location, unit, or mode if the tool provides one.
How to read the result
After using TDEE Calorie Calculator, use the result for planning or a first estimate. If it affects health, money, legal matters, or official data, compare it with an authoritative source.
Privacy and limits
When using TDEE Calorie Calculator, most everyday tools run in the browser with no account. If you enter birthdays, addresses, or personal details, provide only what is needed.
For TDEE Calorie Calculator: Everyday tools are built for convenience and speed. They do not replace professional advice or the latest official information.
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.