Calorie and macro calculator

Q: How is TDEE calculated?

This calculator estimates BMR with the Mifflin-St Jeor equation and multiplies it by an activity factor to get total daily energy expenditure.

Q: How accurate is a calorie calculator?

It is an estimate. Track your weight for two to three weeks and adjust calories by 100-200 per day based on the trend.

Estimate your maintenance calories (TDEE) and daily protein, carbs and fat for your goal and diet.

What to do with your numbers

Treat the result as a starting point. Weigh yourself a few mornings a week, compare weekly averages, and adjust by 100-200 calories if the trend does not match your goal after two to three weeks.

Frequently asked questions

How is TDEE calculated?

BMR comes from the Mifflin-St Jeor equation, one of the most accurate formulas for most people. It is multiplied by an activity factor to estimate total daily energy expenditure.

How accurate is a calorie calculator?

Expect it to be within roughly 10% for most people. Your real-world weight trend is the final judge.

For the full method, read how to calculate your macros.

Sources

Mifflin MD et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition.
Jäger R et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition.