TDEE Calculator

Estimate your Total Daily Energy Expenditure, maintenance calories, and daily macros — protein, carbs, and fat — in seconds.

Your daily target

2,678kcal

BMR

1,728

TDEE

2,678

Suggested macros

Protein

165g

Carbs

338g

Fat

74g

Free plan available. No card required.

How TDEE is calculated

We use the Mifflin–St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiply by an activity factor to get your Total Daily Energy Expenditure (TDEE). Eat at TDEE to maintain, below it to lose fat, above it to gain muscle.

How accurate is it?

Mifflin–St Jeor is the most accurate predictive equation for most adults, typically within ~10% of measured values. Treat the number as a starting point — log your intake for 2 weeks in Macrofy and we'll auto-tune your target based on real weight trends.