TDEE Calculator
Your maintenance calories and macro split, with the math shown
Enter your details below to get your basal metabolic rate, your maintenance calories, and a macro split for your goal.
Nothing is hidden behind a signup, and each step of the calculation is printed so you can check it.
These are the same targets the Ration tracker applies once you start logging.
Your energy math
- Basal metabolic rate
- 1,760 kcal
- Activity
- +968 kcal
- Maintenance (TDEE)
- 2,728 kcal
- Daily target
- 2,728 kcal
Basal rate uses the Mifflin St Jeor equation, then multiplies by an activity factor to reach maintenance. Every step is shown so you can check the number rather than trust it.
Your macro split
- Protein
- 143 g
- Carbs
- 395 g
- Fat
- 64 g
Protein is set at 1.8 g per kilogram of body weight, fat at 0.8 g per kilogram, and carbohydrate fills the remaining calories.
How the calculation works
The calculator starts with basal metabolic rate, the calories your body burns at complete rest, using the Mifflin St Jeor equation.
That figure is multiplied by an activity factor: 1.2 for a sedentary week, up to 1.9 for a physically demanding job or twice-daily training.
The result is your total daily energy expenditure.
A goal adjustment is then added or subtracted: 250, 500, or 1000 calories a day for roughly 0.5, 1, or 2 pounds of weight change per week.
Macros are set from body weight, not from percentages.
Protein and fat get fixed floors per kilogram, and carbohydrate takes whatever calories remain.
Percentage splits drift with calorie intake, so a percentage-based protein target quietly falls as you cut, exactly when protein matters most.
What to do with the number
Treat the result as a hypothesis, not a measurement.
Eat at the target for two to three weeks while weighing yourself under the same conditions, then compare actual weight change to predicted.
Losing faster than intended? Add calories back. Nothing moving? Subtract about 200 a day.
Individual metabolic rates vary around any equation, and that correction is worth more than a more elaborate formula.
The harder part is hitting the target consistently, which is where logging comes in.
To see these numbers against what you actually ate, along with the full micronutrient picture, the tracker is free to use on the web.
Common questions
What is TDEE?
Total daily energy expenditure is the number of calories your body uses in a day, including your basal metabolic rate, the energy cost of digesting food, and all movement. Eating at your TDEE holds your weight steady.
How accurate is a TDEE calculator?
Equation-based estimates land within roughly 10 percent for most people, which is about 200 to 300 calories a day. The estimate is a starting point: track your intake and weight for two to three weeks, then adjust the target by the difference between predicted and actual weight change.
Which equation does this calculator use?
Mifflin St Jeor for basal metabolic rate, which validation studies have found more accurate than Harris Benedict for most adults, multiplied by a standard activity factor between 1.2 and 1.9.
How many calories should I cut to lose fat?
A deficit of 500 calories a day corresponds to roughly one pound of fat loss per week. Larger deficits work faster but cost more lean mass and are harder to hold, which is why the calculator offers 0.5, 1, and 2 pound per week rates.
How much protein should I eat?
This calculator sets protein at 1.8 grams per kilogram of body weight, raised to 2.0 grams per kilogram during a deficit, since higher protein preserves lean mass when calories are restricted.