TDEE Calculator
Find your Total Daily Energy Expenditure — how many calories you burn in an average day — plus a protein, carb and fat target for your goal.
How this is calculated
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — then multiplies it by an activity factor to estimate your TDEE. Mifflin-St Jeor is the formula most consistently recommended over the older Harris-Benedict equation in sports-nutrition research for general population accuracy.
Protein is set at roughly 2g per kilogram of bodyweight, a range supported for active individuals, with the remaining calories split between fat (25%) and carbohydrates.
This tool provides an estimate for informational purposes and isn’t a substitute for advice from a doctor or registered dietitian.