Health & Fitness
TDEE Calculator with Macro Breakdown
Calculate your Total Daily Energy Expenditure (TDEE) with Mifflin–St Jeor accuracy, then see your protein, carb, and fat targets for cut, maintain, or bulk.
Sex
yr
in
lb
Basal metabolic rate
1,783kcal/day
At-rest energy needs
Total daily expenditure
2,763kcal/day
Moderate (3–5 workouts/week)
Daily targets by goal
How this is calculated
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day. CalcLab estimates TDEE in two steps:
Step 1 — BMR (Mifflin-St Jeor)
The most accurate basal-metabolic-rate equation for the general adult population:
BMR = 10·kg + 6.25·cm − 5·age + 5 (men) or − 161 (women)
Step 2 — Activity multiplier
Multiply BMR by an activity factor from FAO/WHO/UNU 2001 — sedentary 1.2 up to athlete 1.9.
How to use the result
- Cut: eat 15–25% below TDEE for ~0.5–1 lb/week loss.
- Maintain: match TDEE.
- Bulk: add 5–15% above TDEE for lean muscle gain.
Track your weight for two weeks and adjust by 100–150 kcal/day if your trend doesn't match the target — your true TDEE varies by NEAT and metabolic adaptation.
Frequently asked
- We use the Mifflin–St Jeor equation, the most accurate widely-validated BMR formula, then multiply by your activity factor (1.2 sedentary to 1.9 athlete).
- Yes. Subtract 300–500 kcal/day from TDEE for a safe 0.5–1 lb/week loss. Subtract more than 25% only under medical supervision.
- Within ±10% for most adults. Track your weight for 2 weeks, then adjust if your trend doesn't match your goal — your true TDEE depends on NEAT and metabolic adaptation.