TDEE with activity levels and macronutrient breakdown suggestions.
Total Daily Energy Expenditure
--kcal/day
Lose 0.5kg/week
--Maintain
--Gain 0.5kg/week
--| Macro | Moderate Carb | Low Carb | High Protein |
|---|---|---|---|
| Protein | -- | -- | -- |
| Carbs | -- | -- | -- |
| Fat | -- | -- | -- |
This calculator uses the Mifflin-St Jeor equation to estimate your BMR, then multiplies it by your selected activity factor to get TDEE.
TDEE = BMR × Activity Multiplier
Lose weight: TDEE - 500 kcal/day (~0.5kg/week)
Gain weight: TDEE + 500 kcal/day (~0.5kg/week)
Macro splits are calculated from your TDEE target using standard ratios: Moderate (30%P/40%C/30%F), Low Carb (35%P/20%C/45%F), High Protein (40%P/35%C/25%F). Protein is set at 1.6-2.2g per kg body weight where applicable.
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