Find your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) instantly
| Macro | Grams | Calories | Share |
|---|---|---|---|
| 🥩 Protein | — | — | |
| 🍚 Carbs | — | — | |
| 🥑 Fat | — | — |
⚠️ These results are estimates for informational purposes only and are not medical advice. Consult a qualified health professional before making significant dietary changes.
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day, combining your Basal Metabolic Rate (BMR) with calories used during physical activity and digestion.
This tool uses the Mifflin-St Jeor equation, the most widely validated formula for adults. Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161.
A safe and sustainable deficit is roughly 500 kcal/day below your TDEE, which typically produces about 0.45 kg (1 lb) of fat loss per week. Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
The macro split shown (30% protein, 40% carbs, 30% fat) is a general evidence-based starting point for active adults. Individual needs vary based on goals, health conditions, and preferences. Consult a registered dietitian for a personalised plan.