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TDEE + Macro Calculator — The Real Numbers
Enter your body, activity, and goal. Get your BMR, TDEE, and personalized protein/fat/carb targets — using the Mifflin-St Jeor equation, the most accurate BMR formula validated in clinical settings.
📏 Your Body
🎯 Activity & Goal
Your Daily Target
calories per day ·
Protein
Fat
Carbs
BMR: · TDEE:
🍳 Sample foods to hit your targets
Numbers are approximate. Real portion sizes vary by brand, cooking method, and moisture content. Weigh food raw when possible.
⚠️ Educational, not medical advice. These numbers are population averages based on the Mifflin-St Jeor equation. Individual metabolism varies ±15%. Do not use if you have an eating disorder history, are pregnant, breastfeeding, or on medications affecting metabolism (thyroid, insulin, corticosteroids). Consult your physician before large dietary changes. Reviewed by Logan Reeves. Author: Dr. Marcus Chen, MD, FACP.
Why Mifflin-St Jeor?
The Mifflin-St Jeor (1990) equation replaced the older Harris-Benedict (1919) formula in most clinical guidelines because it more accurately estimates BMR in modern populations. Multiple validation studies (including the 2005 comparison in the Journal of the American Dietetic Association) show it has the lowest average error (~5% vs ~10% for Harris-Benedict).
Formula (Male): BMR = 10×kg + 6.25×cm − 5×age + 5 Formula (Female): BMR = 10×kg + 6.25×cm − 5×age − 161
Then multiply by activity factor to get TDEE, then adjust for your goal.
