Calorie (TDEE) and macros calculator

The TDEE (Total Daily Energy Expenditure) is your full daily energy burn: BMR + physical activity + food thermogenesis. The base for piloting weight loss or gain.

The calculator applies Mifflin-St Jeor (most accurate population formula, 1990), then adjusts for activity and goal. It also gives a coherent macro split (protein, carbs, fat).

The 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

BMR = what you burn lying still all day. TDEE = BMR × activity factor (1.2 sedentary to 1.9 hard-training athlete).

Calories by goal

• Cut: TDEE × 0.80 (~20% deficit). Target: 0.5 to 1% bodyweight loss per week.
• Maintain: TDEE.
• Lean bulk: TDEE × 1.10 (10% surplus). Target: 0.25% gain per week.
• Bulk: TDEE × 1.15. More fat gained, faster progression.

Macro split

• Protein: 1.6 to 2.2 g/kg bodyweight. Higher in cut to preserve muscle.
• Fat: 0.8 to 1.1 g/kg. Essential for hormones and fat-soluble vitamins.
• Carbs: the remainder. Main fuel for hard sessions.

Limits of the calculation

Mifflin-St Jeor has a ±5 to 10% error margin on individual needs. Variables not captured: body composition, genetics, NEAT (involuntary motion).

FAQ

Why am I not losing weight despite the deficit?

Three common causes: underestimated calorie intake (drinks, sauces, "small" portions), overestimated activity factor, water retention (sodium, stress, menstrual cycle). Weigh everything for 7 days to verify.

Is a refeed needed during a cut?

Useful after 12+ weeks of deficit to reboot metabolism and motivation. 1 day at TDEE per week, mostly carbs.