TDEE calculator
Your TDEE (total daily energy expenditure) is roughly how many calories you burn in a day. Enter a few details to estimate it, then pick a goal to get a daily calorie target and a macro split.
kcal a day
Calories to keep your weight about the same.
Calories to lose about the rate you picked.
Calories to gain about the rate you picked.
BMR from the Mifflin-St Jeor equation.
BMR from the Katch-McArdle equation, using your body fat.
This target is below your BMR. That is a steep deficit. Consider a slower rate, and talk to a doctor or dietitian before eating this little for long.
Macro split
| Macro | Grams a day | kcal |
|---|---|---|
| Protein | ||
| Fat | ||
| Carbs |
Protein is g per kg of body weight, fat is 25 percent of calories, and carbs fill the rest.
How the numbers are worked out
First the calculator estimates your BMR (basal metabolic rate), the energy your body uses at rest. It uses the Mifflin-St Jeor equation, which a 2005 review by the American Dietetic Association found to be the most accurate of the common equations for most adults.
- Men: 10 × weight in kg + 6.25 × height in cm − 5 × age + 5
- Women: 10 × weight in kg + 6.25 × height in cm − 5 × age − 161
If you enter your body fat, it uses Katch-McArdle instead: 370 + 21.6 × lean mass in kg. This can be better for very lean or very muscular people, but only if your body fat number is good.
BMR is then multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active) to get your TDEE. For a goal, the calculator uses the common rule of about 7,700 kcal per kg of body weight change, which is about 3,500 kcal per lb. Losing 0.5 kg a week means eating about 550 kcal a day below your TDEE.
Limits
Equations can be off by 10 percent or more for any one person, and the activity factor is a guess. Treat the result as a starting point. Eat at the target for two to three weeks, watch your weight trend, and adjust by 100 to 200 kcal a day if it moves faster or slower than planned. Weight change also slows as your body adapts, so the 7,700 kcal rule overstates long term loss. This is not medical advice. If you are pregnant, under 18, or have a medical condition, ask a doctor or dietitian.
Questions
What is the difference between BMR and TDEE?
BMR is what you burn lying still all day. TDEE adds everything else: walking, exercise, digestion and fidgeting. TDEE is the number to eat at to keep your weight stable.
Which activity level should I pick?
Most people overestimate. If you sit most of the day and train three or four times a week, lightly or moderately active is usually right. Your step count helps. Under about 5,000 steps a day is closer to sedentary.
How fast should I lose weight?
A common guideline is 0.5 to 1 percent of body weight a week. Slower losses make it easier to keep muscle, especially if you lift and eat enough protein.
How many calories should I eat to build muscle?
A small surplus works for most people, around 0.25 kg or 0.5 lb a week of gain. Bigger surpluses mostly add fat.
Why is my weight not changing on the calculated calories?
The estimate may be off for you, or food logging may be missing items. Give it two to three weeks, compare weekly averages, not single days, then adjust.
Turn the number into a plan
Marrow lets you set calorie and macro targets, log your food against them, and reads your weight and steps from Apple Health, so you can check whether the estimate fits you.
More free tools: protein calculator, one rep max calculator, sleep calculator, all calculators.