TDEE & Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation — the most accurate BMR formula for most people.
yrs
ft
in
lbs
Mifflin-St Jeor Formula
BMR = (10×kg) + (6.25×cm) − (5×age) + 5
TDEE = BMR × Activity Multiplier
Basal Metabolic Rate
1,760.04
calories/day at rest
Your TDEE
2,728.06
calories/day to maintain
Calorie Targets by Goal
Lose weight (−500 cal)
~1.0 lbs/week
2,228.06 cal
Maintain weight
2,728.06 cal
Gain muscle (+500 cal)
~1.0 lbs/week
3,228.06 cal
Suggested Macro Split (30/40/30)
Protein
204.60g
818.42 cal · 30%
Carbs
272.81g
1,091.22 cal · 40%
Fat
90.94g
818.42 cal · 30%
TDEE & Calorie Calculator
Generated June 10, 2026TDEE
2,728.06 cal/day
BMR
1,760.04 cal/day
Protein (30%)
204.60g
Carbs (40%)
272.81g
Inputs
Sexmale
Age30 years
Height5 ft 10 in
Weight175 lbs
Activity LevelModerately Active
Calorie Targets by Goal
| Goal | Daily Calories | Est. lbs/week |
|---|---|---|
| Lose weight (−500 cal) | 2,228.06 cal | ~1.0 lbs/week |
| Maintain weight | 2,728.06 cal | Maintain |
| Gain muscle (+500 cal) | 3,228.06 cal | ~1.0 lbs/week |
Macro Split (30/40/30)
| Macro | Grams | Calories | % of Diet |
|---|---|---|---|
| Protein | 204.60g | 818.42 cal | 30% |
| Carbs | 272.81g | 1,091.22 cal | 40% |
| Fat | 90.94g | 818.42 cal | 30% |
Understanding TDEE & BMR
BMR vs TDEE
BMR is the calories your body burns at complete rest. TDEE accounts for your actual activity level — it's what you actually need to eat to maintain your weight.
Why Mifflin-St Jeor?
Published in 1990 and validated across large populations, Mifflin-St Jeor is considered the most accurate predictive equation for BMR, outperforming the older Harris-Benedict formula.
Macro Flexibility
The 30/40/30 split is a balanced starting point. Athletes or those on specific diets may prefer higher protein (35–40%) or lower carbs. Adjust based on your goals and tolerance.