TDEE Calculator (Total Daily Energy Expenditure)
Calculate how many calories you burn per day based on your age, weight, height, and activity level. Uses the Mifflin-St Jeor equation.
Your Results
Macro Splitter
Break down your daily calories into protein, carbs, and fat grams based on your preferred ratio.
Your Daily Macros
Protein: — cal | Carbs: — cal | Fat: — cal
BMI Calculator
Calculate your Body Mass Index to see if you're in a healthy weight range.
Your BMI
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Frequently Asked Questions
How many calories should I eat per day?
Your daily calorie needs depend on your age, sex, weight, height, and activity level. Most adults need between 1,600 and 3,000 calories per day. Use our TDEE calculator above to get a personalized estimate based on the Mifflin-St Jeor equation.
What are macros (macronutrients)?
Macros are the three main nutrients your body needs in large amounts: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). A balanced diet typically includes 10-35% protein, 45-65% carbs, and 20-35% fat.
How do I calculate my macros for weight loss?
To lose weight, create a calorie deficit of 500-750 calories per day (about 1-1.5 lbs per week). Keep protein high (0.7-1g per pound of body weight) to preserve muscle, then split remaining calories between carbs and fat based on your preference.
What is BMR vs TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. TDEE gives you a more accurate picture of your actual daily calorie needs.
Is BMI accurate?
BMI is a useful screening tool but has limitations. It doesn't distinguish between muscle and fat, so athletes may have a high BMI despite low body fat. For a more complete picture, combine BMI with waist circumference and body composition measurements.
Nutrition Guides & Articles
Complete Protein Guide for Beginners
How much protein do you really need? Sources, timing, and myths debunked.
Carb Cycling Explained
How to alternate carb intake for fat loss and performance.
Meal Prep 101: Getting Started
A beginner's guide to preparing healthy meals for the whole week.
Understanding Food Labels
How to read nutrition facts and ingredient lists like a pro.
The Calorie Deficit Guide
Everything you need to know about creating a sustainable calorie deficit.
Intermittent Fasting for Beginners
Complete guide to IF methods, benefits, meal planning, and tracking your progress.
How to Track Macros for Beginners
Step-by-step guide to counting protein, carbs, and fat for real results.