What is the Mifflin-St Jeor equation?

It is the most widely validated formula for estimating BMR. For men: (10×weight kg) + (6.25×height cm) − (5×age) + 5. For women the constant is −161 instead of +5.

How is TDEE calculated from BMR?

BMR is multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active / twice-daily training).

How are macros calculated?

Protein is set at 2 g per kg of body weight, fat covers 25% of total calories, and carbohydrates fill the remaining calories.

Is a 500-calorie deficit safe?

A 500 kcal/day deficit typically produces about 0.5 kg (1 lb) of fat loss per week, which is considered a safe and sustainable rate by most nutritionists.

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Calorie & Macro Calculator

Calculate your TDEE, BMR, and daily macro targets for any fitness goal.

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About this tool

Enter your gender, age, height, weight, and activity level to compute your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Results include calorie targets for five goals — from weight loss to muscle gain — each with a full protein, fat, and carbohydrate macro breakdown.

How to use

1 Step 1: Select your gender and enter your age, height, and weight (metric or imperial units are both supported).
2 Step 2: Choose your activity level from sedentary to very active.
3 Step 3: Click Calculate to see your BMR and TDEE.
4 Step 4: Review the five goal columns — each shows daily calories and grams of protein, fat, and carbohydrates.

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