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TDEE Calculator

Mifflin-St Jeor · daily calories · macro split

Mifflin-St Jeor formula

  • Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
  • Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
  • TDEE = BMR × activity factor
  • Macro energy values: protein 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g

Goal calorie offsets

  • Cut: TDEE − 500 kcal (~0.5 kg/wk fat loss)
  • Maintain: TDEE
  • Bulk: TDEE + 300 kcal (controlled surplus to limit fat gain)
  • Avoid eating below BMR — metabolic adaptation usually causes rebound

Macro guidance

  • Protein: 1.6-2.2 g/kg maintenance; up to 2.4 g/kg when cutting (preserves muscle)
  • Fat: 0.6-1.0 g/kg, with essential fats from nuts, olive oil, oily fish
  • Carbs: fill remaining calories; raise on training days

User Reviews

Average 4.7 stars based on 6 user reviews.

David Zhang2026-03-16
Role: Nutrition Consultant

Our team runs into this during fitness goal review: training and nutrition logs need quick reference values. TDEE Calculator keeps the tdee calculator flow short, and TDEE helps with pre-handoff review for repeated Nutrition Consultant work.

Kevin Wang2026-06-21
Role: Everyday User

I needed tdee calculator that could enter body or training data and get a reference value, not just a generic page. TDEE Calculator keeps TDEE and mifflin-St Jeor close to the real workflow, and it turns daily health inputs into useful reference values.

Ryan Liu2026-03-26
Role: PE Teacher

For people searching tdee calculator for bmr calculator, this page matches the intent well. It is not a generic utility; TDEE Calculator is built around bmr calculator; the result is easy to copy into a training or nutrition log, and the result is easy to keep working with.

Steven Sun2026-06-05
Role: Rehab Trainer

During nutrition planning reference, TDEE Calculator solves the part I worry about most: training and nutrition logs need quick reference values. By keeping macro split visible in the workflow, there is less manual cleanup, and inputs stay organized for repeated tracking, so it belongs in my regular tool list.

Henry He2026-03-10
Role: Office Worker

I would recommend TDEE Calculator to anyone who needs tdee calculator. It covers long-tail needs like tdee calculator for bmr calculator naturally, and features such as straightforward option setup make the result easier to check than an ad hoc workaround.

Nathan Ma2026-06-15
Role: Student

The page focus is clear: the core is tdee calculator, bmr calculator, and daily health tracking. TDEE Calculator can review health goals and daily records; inputs are clear enough for quick reference values, which makes it easy to judge before using it.