Your Results

BMR

Calories/day

TDEE

Calories/day

Daily Calories

to maintain

Macro Profile

Macronutrient	Grams	% of Total
Carbohydrates	0g	0%
Protein	0g	0%
Fat	0g	0%

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day. It consists of:

BMR (Basal Metabolic Rate): Calories your body needs to perform basic functions at rest.
Activity Expenditure: Additional calories burned through daily activities and exercise.

How are the calculations done?

This calculator uses the Mifflin-St Jeor equation to calculate your BMR, which is considered more accurate than the older Harris-Benedict equation.

The formula is:

For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Macro Recommendations

The calculator shows different macro splits based on your dietary preferences:

Balanced: 35% carbs, 30% protein, 35% fat
Low Fat: 50% carbs, 30% protein, 20% fat
Low Carb: 20% carbs, 30% protein, 50% fat
Custom: Set your own percentages using the sliders

Note: This calculator provides estimates based on formulas and averages. Individual needs may vary based on genetics, medical conditions, and other factors. Consult with a nutritionist or healthcare provider before making significant dietary changes.