TDEE Calculator
Estimate your daily calories with Mifflin-St Jeor, compare Harris-Benedict, and get macro targets you can bookmark.
Everything stays in your browser. No account, no upload, no tracking of your body stats.
Activity level
Macro profile
Daily calories 2556 kcal
Mifflin BMR 1649 kcal
Harris delta 73 kcal
Macro split
- Protein: 160g
- Carbs: 319g
- Fat: 71g
Why two formulas?
Mifflin-St Jeor is usually the better default for modern calorie estimates. Harris-Benedict differs by about 73 kcal/day for your inputs.
Your inputs are stored in the URL, so you can bookmark or share this exact setup.
Frequently Asked Questions
What is TDEE?
TDEE means total daily energy expenditure — the calories you burn across resting metabolism, daily movement, and training.
Why use Mifflin-St Jeor?
It is widely considered more reliable than older formulas for estimating maintenance calories in the general population.
Are the macro targets exact?
No. They are planning targets. Track real-world progress for 2 to 3 weeks and adjust calories or macros based on weight, hunger, recovery, and training.