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Calorie, Macro & TDEE Calculator
Your Nutrition Targets
Enter your age, height and weight above to see your daily calorie and macro targets.
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How these are worked out
Calorie, Macro and TDEE come from the Mifflin-St Jeor equation for resting burn, an activity multiplier for maintenance calories, and a ±10-20% adjustment for your goal — the same working shown on this site's original TDEE calculator.
Protein is set per kilo of bodyweight (1.6-2.2 g/kg depending on goal) per the ISSN's position stand on protein and exercise, rather than as a fixed share of calories.
BMI uses the World Health Organization's standard adult weight categories.
Ideal weight uses the Devine formula (1974) — a commonly cited reference point, not a personal prescription; it doesn't account for muscle mass or frame size.
Calories burned uses MET values from the Compendium of Physical Activities, the standard reference table exercise-science calculators draw from.
Every figure here is a population average, not a prescription. Hold a target for two or three weeks, track what actually happens, and adjust. If you have a medical condition or are pregnant, talk to a doctor or dietitian rather than a calculator.
