BMR · TDEE · macros · Mifflin-St Jeor · client-side

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//// Health · Nutrition

TDEE & Macro Calculator

Know your maintenance calories and exactly how much protein, carbs, and fat to eat — personalized to your body, activity level, and goal.

Healthy BMI18.5 – 24.9

Daily Calories2,000 – 2,500(avg adult)

Sleep Cycle90 min(per cycle)

Personal Info

Biological Sex

Age

Weight (lbs)

Height

Activity & Goal

Activity Level

Goal

BMR

1805

kcal/day (at rest)

TDEE

2798

kcal/day (maintenance)

Goal Calories

2798

kcal/day

Daily Macro Targets

148g

Protein

592 kcal · 21%

377g

Carbs

1507 kcal · 54%

78g

Fat

700 kcal · 25%

Protein148g · 592 kcal

Carbohydrates377g · 1507 kcal

Fat78g · 700 kcal

These estimates use the Mifflin-St Jeor equation, the most validated BMR formula for general adults. Individual metabolism varies — treat as a starting point and adjust based on real results over 2–3 weeks.

Convert to Metric

height × 2.54 = cm · weight × 0.4536 = kg

= 177.8 cm · 83.9 kg

70" = 177.8 cm · 185 lbs = 83.9 kg

BMR (Mifflin-St Jeor)

10 × kg + 6.25 × cm − 5 × age + 5

= 1,805 kcal

10×83.9 + 6.25×177.8 − 5×30 + 5 = 1805 kcal

TDEE (Activity Multiplier)

BMR × Activity Factor

= 2,798 kcal

1805 × 1.55 (Moderately Active) = 2798 kcal

Goal Calories

TDEE +0 kcal

= 2,798 kcal

Maintain Weight: 2798 + 0 = 2798 kcal/day

Protein Target

1.0g × bodyweight (lbs)

= 148g · 592 kcal

High protein supports muscle retention and satiety

Fat Target (25% of calories)

Goal Calories × 0.25 ÷ 9 kcal/g

= 78g · 700 kcal

Essential for hormones and fat-soluble vitamins

Carbohydrate Target (remainder)

(Goal Calories − Protein kcal − Fat kcal) ÷ 4 kcal/g

= 377g · 1507 kcal

Primary energy source for training

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