How much should you eat?
Your TDEE (total daily energy expenditure) is how many calories you burn in a day. Start here, then adjust for your goal.
Fill in your details and your numbers show up here.
0 kcal
We capped this at a safe minimum. Going lower without a doctor's guidance isn't recommended.
- Maintenance (TDEE)
- 0 kcal
- Resting burn (BMR)
- 0 kcal
A simple macro split
- Protein0 g
- Carbs0 g
- Fat0 g
Protein at 1.6 g per kg of body weight, fat at 25% of calories, carbs fill the rest. A starting point, not a rule.
How this calculator works
We use the Mifflin-St Jeor equation, the formula many dietitians reach for first. It estimates your resting burn (BMR) from your weight, height, age and sex. Then we multiply by an activity factor to get your TDEE.
Every formula is an estimate. Track your weight for two to three weeks. If it moves differently than expected, adjust by 100 to 200 calories and check again.
This tool is for healthy adults. If you're pregnant, breastfeeding, under 18 or managing a medical condition, talk to a doctor or registered dietitian first.