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Free TDEE Calculator (Mifflin-St Jeor + activity multiplier)

Calculate your total daily energy expenditure and macro split in 30 seconds.

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What this calculator does

This calculator finds your basal metabolic rate (BMR) using the Mifflin-St Jeor equation, then multiplies by an activity factor to give your total daily energy expenditure (TDEE). Pick a goal (cut, maintain, or bulk) and it adjusts the calorie target. Macro split is then computed at roughly 2g protein per kg body weight, 25-30% of calories from fat, and the rest from carbs.

How it works

  1. 1

    Pick your gender

    Male and female use slightly different BMR formulas (the constant +5 vs −161).

  2. 2

    Enter age, height, weight

    These feed the Mifflin-St Jeor equation: 10×weight + 6.25×height − 5×age.

  3. 3

    Pick activity level

    Sedentary (×1.2) through to very active (×1.9). Pick honestly — most people overestimate.

  4. 4

    Pick a goal

    Aggressive cut (−500 cal/day), mild cut (−250), maintain (TDEE), or lean bulk (+300).

  5. 5

    Read your targets

    Daily calories + per-meal protein/carb/fat split. Adjust meals/day to fit your eating pattern.

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Common questions

What does TDEE stand for?▾
Total Daily Energy Expenditure. The total calories you burn in a day including BMR, daily activity, and exercise.
Is the Mifflin-St Jeor formula accurate?▾
It is the most accurate of the common BMR formulas (more accurate than Harris-Benedict). Real TDEE varies ±10% from the formula due to genetics, NEAT (fidgeting), and metabolic adaptation. Use it as a starting point, then adjust based on your actual scale weight after 2-3 weeks.
Why does the calculator need my gender?▾
The Mifflin-St Jeor BMR formula has a different constant for men (+5) vs women (−161) — about a 166-calorie difference. Without your gender we cannot compute your BMR accurately.
Should I eat back exercise calories?▾
Generally no — the activity multiplier already includes typical exercise. Eating back additional exercise calories is a common reason people stall on a cut.
How accurate is the macro split?▾
Protein at 2g/kg is well-supported research for active adults. Fat at 25-30% of calories keeps hormones healthy. Carbs fill the rest. If you have specific dietary needs (keto, very low fat, etc.), adjust the protein-fat balance manually.

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