TDEE & Macro Calculator

Your BMR (calories burned at rest) is estimated with the Mifflin-St Jeor equation, widely regarded as the most accurate predictive formula for resting energy expenditure in healthy adults. Multiplying it by your activity level gives your TDEE — the calories needed to maintain your current weight. Your goal (lose, stay the same, gain) then shifts that number up or down to build a recommended daily range.