TDEE calculator.
Your daily calorie target in 30 seconds, with a starter macro split.
About you
Your daily target
TDEE 2759 kcal · adjusted for maintenance.
Default balanced split (40C / 30P / 30F). Tune with the macro calculator.
Components
How this calculator works
TDEE is your total daily energy expenditure: everything your body burns in 24 hours, training included. The calculator builds it in two steps. First it estimates your basal metabolic rate with the Mifflin-St Jeor equation, the formula current research treats as the standard for most people. Then it multiplies that by an activity factor.
BMR (female) = 10 × kg + 6.25 × cm − 5 × age − 161
TDEE = BMR × activity multiplier (1.2 to 1.9)
The multipliers are the standard ladder: 1.2 for sedentary, 1.375 for light activity, 1.55 for moderate, 1.725 for active, and 1.9 for very active. Your goal then adjusts the target: cutting takes 20% off your TDEE, gaining adds 15%, maintenance leaves it alone.
Picking an honest activity level
Most people overshoot here. Three hard sessions a week with a desk job is “moderate”, not “active”. If your weight has been stable for a month, your real TDEE is whatever you have been eating, so use the calculator as a starting point and adjust by 100 to 200 kcal based on what the scale does over two to three weeks.
The macro tiles use a balanced 40/30/30 split of carbs, protein, and fat. For high-protein, low-carb, keto, or a custom split, take your target to the macro calculator. Curious what the resting half of the number means? See the BMR calculator.
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