Free Tool
TDEE & Macro Calculator
Estimate your daily calorie needs with the Mifflin-St Jeor equation, then get a protein, carb, and fat split for your goal. A general wellness estimate — not nutrition or medical advice.
Enter your details, then Calculate.
How TDEE & macros are estimated
This tool estimates your Basal Metabolic Rate (BMR) — the calories your body burns at rest — using the Mifflin-St Jeor equation, one of the most validated formulas for the general population:
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(yr) + s
s = +5 for males, −161 for females
Your Total Daily Energy Expenditure (TDEE) is BMR multiplied by an activity factor. To set a goal, we apply a moderate ~20% deficit to lose or a ~15% surplus to gain weight.
Macros are built from the goal calories: protein ≈ 1.8 g/kg of bodyweight, fat ≈ 25% of calories, and carbohydrates fill the remainder (4 kcal/g for protein and carbs, 9 kcal/g for fat). These are estimates for general wellness, not personalized prescriptions.
Activity multipliers
Example: a 75 kg, 178 cm, 32-year-old male has a BMR of ~1708 kcal. At "Moderately active" (×1.55), maintenance TDEE is ~2,647 kcal/day.
Related tools: BMI Calculator · Weight Loss Calculator · All tools
Frequently asked questions
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day. This tool first estimates your BMR with the Mifflin-St Jeor equation, then multiplies it by an activity factor (1.2 to 1.9) to account for movement and exercise. It's a general wellness estimate, not a measured value.
How accurate is the Mifflin-St Jeor equation?
Mifflin-St Jeor is one of the most validated BMR formulas for the general population and is typically within about 10% of measured resting energy expenditure. Individual metabolism varies with muscle mass, hormones, and health conditions, so treat the result as a starting estimate and adjust based on real-world results.
How much protein, carbs, and fat should I eat?
This calculator anchors protein at about 1.8 g per kg of bodyweight, sets fat at roughly 25% of calories, and fills the rest with carbohydrates. These are common general-wellness targets, not personalized prescriptions — a registered dietitian or your clinician can tailor them to your needs.
How many calories should I eat to lose or gain weight?
A common approach is a moderate deficit of about 20% below maintenance to lose weight, or a surplus of about 15% above maintenance to gain. This tool applies those adjustments automatically. Aggressive deficits can backfire, so use these as a starting point and consult a professional before making major dietary changes.
Which activity level should I choose?
Pick the level that matches your weekly movement: Sedentary (desk job, little exercise), Lightly active (light exercise 1-3 days), Moderately active (3-5 days), Active (6-7 days), or Very active (hard daily training or a physical job). When unsure, choosing a lower level avoids overestimating your needs.
Is this calculator medical or nutrition advice?
No. It's a general wellness estimate for educational purposes only and is not medical or nutrition advice, diagnosis, or treatment. Talk to your clinician or a registered dietitian before changing your diet, especially if you have a health condition.
Track your protocols, biomarkers, and goals in one private longevity timeline.
Join the Vivy waitlist →