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BMR & Daily Calorie (TDEE) Macro Calculator

Calculate Basal Metabolic Rate (Mifflin-St Jeor), Total Daily Energy Expenditure (TDEE), and macro targets for fat loss or muscle gain.

BMR & Daily Calorie (TDEE) Macro Calculator

Calculate Basal Metabolic Rate (Mifflin-St Jeor), daily calorie expenditure, and personalized macro targets

Gender

Age (Years)

Weight (kg)

Height (cm)

Physical Activity Level

Target Health Goal

Daily Calorie Intake Target

2,281 kcal/day

Basal Metabolic Rate (BMR)

1659 kcal

Maintenance Energy (TDEE)

2281 kcal

Recommended Daily Macros

171g

Protein (30%)

257g

Carbs (45%)

63g

Fats (25%)

About BMR & Daily Calorie (TDEE) Macro Calculator

Determine your resting metabolic rate and exact daily calorie requirements based on your lifestyle, physical activity level, and weight management goals (maintenance, fat loss, or lean muscle gain).

Calculation Formula & Rules

TDEE = BMR * Activity Factor Deficit for Fat Loss = TDEE - 500 kcal/day

How to Calculate Step-by-Step

Enter gender, age, weight in kg, and height in cm.

Select your physical activity level from sedentary to highly active.

Choose your fitness goal (maintain, mild loss, fat loss, muscle gain).

Review daily calorie target and protein/carbs/fat macronutrient split.

Frequently Asked Questions

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to stay alive. TDEE (Total Daily Energy Expenditure) includes your BMR plus all physical activity and exercise.

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