About TDEE Calculator
Basal metabolic rate (BMR) is the energy your body uses at complete rest. This calculator uses the Mifflin-St Jeor equation: BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for men or minus 161 for women. Total daily energy expenditure (TDEE) = BMR × an activity factor from 1.2 to 1.9. Macros are protein 1.6 g per kg, fat 25% of calories, and carbohydrate the remainder. General estimate, not medical advice.
Also known as: BMR Calculator, Macro Calculator, Maintenance Calorie Calculator, Protein Calculator, Carb Calculator.
How to use TDEE Calculator
- Fill in "Sex", "Age", "Weight" and "Height", and the other options.
- The result appears below and updates as you type.
- Copy the result with the copy button, or download it as a file where that is offered.
Questions about TDEE Calculator
What is the difference between BMR and TDEE?
BMR is the energy needed to keep your body alive at rest. TDEE adds the energy spent on movement, exercise, and digestion, so it is the number of calories that keeps your weight stable.
How are the macros worked out?
Protein is set at 1.6 g per kg of body weight and fat at 25% of the calorie target. Carbohydrate fills the remaining calories, using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat.
How much of a deficit do I need to lose weight?
The lose weight option subtracts 500 kcal a day from your TDEE, a commonly used moderate deficit. Actual weight change varies from person to person, and very low intakes should be supervised by a professional.
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