TDEE Calculator
Daily energy, calorie goals and macro targets.
Your stats
Uses Katch–McArdle when entered; otherwise Mifflin–St Jeor.
DAILY CALORIE TARGET · Maintain
2,763 kcal
- Basal metabolic rate
- 1,783 kcal
- Maintenance TDEE
- 2,763 kcal
Mifflin–St Jeor · Activity ×1.55
Calorie targets
Daily macros
Protein 30% · Carbs 40% · Fat 30%
Protein
207 g
30% · 829 kcal
Carbs
276 g
40% · 1,105 kcal
Fat
92 g
30% · 829 kcal
Protein and carbs: 4 kcal/g · Fat: 9 kcal/g. Gram rounding may slightly change the total.
Calorie and macro estimates are starting points, not individualized nutrition advice. Adjust based on your real-world progress and health needs.