Skip to main content
/
TDEE calculatormacro calculatordaily calorie calculatorBMR calculatorMifflin-St Jeorprotein carbs fat targetsweight loss calories
//// Health · Nutrition

TDEE & Macro Calculator

Know your maintenance calories and exactly how much protein, carbs, and fat to eat — personalized to your body, activity level, and goal.

Where this fits

❤️ HealthHouseholds

This tool sits in the health domain and connects best with the next tools in that decision lane.

Healthy BMI18.5 – 24.9
Daily Calories2,000 – 2,500
Sleep Cycle90 min

Personal Info

Activity & Goal

BMR

1805

kcal/day (at rest)

TDEE

2798

kcal/day (maintenance)

Goal Calories

2798

kcal/day

Daily Macro Targets

148g

Protein

592 kcal · 21%

377g

Carbs

1507 kcal · 54%

78g

Fat

700 kcal · 25%

Protein148g · 592 kcal
Carbohydrates377g · 1507 kcal
Fat78g · 700 kcal

These estimates use the Mifflin-St Jeor equation, the most validated BMR formula for general adults. Individual metabolism varies — treat as a starting point and adjust based on real results over 2–3 weeks.

1

Convert to Metric

height × 2.54 = cm · weight × 0.4536 = kg

= 177.8 cm · 83.9 kg

70" = 177.8 cm · 185 lbs = 83.9 kg

2

BMR (Mifflin-St Jeor)

10 × kg + 6.25 × cm − 5 × age + 5

= 1,805 kcal

10×83.9 + 6.25×177.8 − 5×30 + 5 = 1805 kcal

3

TDEE (Activity Multiplier)

BMR × Activity Factor

= 2,798 kcal

1805 × 1.55 (Moderately Active) = 2798 kcal

4

Goal Calories

TDEE +0 kcal

= 2,798 kcal

Maintain Weight: 2798 + 0 = 2798 kcal/day

5

Protein Target

1.0g × bodyweight (lbs)

= 148g · 592 kcal

High protein supports muscle retention and satiety

6

Fat Target (25% of calories)

Goal Calories × 0.25 ÷ 9 kcal/g

= 78g · 700 kcal

Essential for hormones and fat-soluble vitamins

7

Carbohydrate Target (remainder)

(Goal Calories − Protein kcal − Fat kcal) ÷ 4 kcal/g

= 377g · 1507 kcal

Primary energy source for training

#ShowYourWork

You might also need

Calorie & BMR Calculator

Calculate your Basal Metabolic Rate and daily calorie needs based on your activity level.

Try it

BMI Calculator

Calculate your Body Mass Index, see your WHO category, and find your healthy weight range

Try it

Sleep Calculator

Find your ideal bedtime or wake time based on 90-minute sleep cycles.

Try it