Free nutrition calculators
Plan calories and macros without the guesswork.
Estimate maintenance calories, macro targets, and a practical next step in your browser.
Estimate your TDEE
Use a normal week. Compare the result with your trend, then adjust carefully.
This calculator uses an adult resting-energy equation and is for ages 18 and older. It does not generate adult calorie or macro targets for minors. Calorie needs during adolescence depend on growth and development. A teenager considering weight loss should talk with a parent or guardian and a pediatric clinician or registered dietitian. Read NIDDK guidance for teenagers.
calories/day
Your maintenance baseline is calculated. Adjust the goal mode to move from maintenance into a controlled deficit or surplus.
How we calculated this
Mifflin-St Jeor BMR: 1,789 cal/day. Activity multiplier: 1.375. Estimated TDEE: 2,460 cal/day. Maintenance adjustment: 100%.
Formula results are starting points, not measured energy expenditure. The working range (shown as the maintenance range when a deficit or surplus is selected) is an illustrative plus or minus 10% around estimated TDEE, not around the goal target. Track body-weight trends for 2 to 3 weeks before making small changes.
Hold the baseline
Use this as your repeatable checkpoint every 4-8 weeks.
Saved TDEE snapshots
Profiles are saved on this device only in local browser storage. Nothing is uploaded or synced.
Understand the estimate
Use the numbers with judgment.
TDEE Lab gives you a practical starting point. Your real maintenance calories can shift with body size, training, sleep, stress, medication, daily movement, and logging accuracy.
What is TDEE?
Total Daily Energy Expenditure is the estimated number of calories you burn in a normal day after basic metabolism, movement, training, and recovery are included.
The calculator estimates BMR first, then multiplies it by the activity level you select. If your scale trend is stable near the result for a few weeks, the estimate is probably close.
How should I choose activity level?
Choose the level that matches your average week. A desk job with three gym sessions is often lightly or moderately active, not very active.
How should I use macro targets?
Start with calories and protein. Carbs and fats can vary more as long as the overall calorie target, protein target, food quality, and adherence are reasonable.
Methodology in plain language
TDEE Lab uses the Mifflin-St Jeor equation as the primary BMR formula, standard activity multipliers for estimated maintenance, and moderate calorie adjustments for common weight goals.
For fat loss, protein is raised and calories are reduced. For maintenance, the target stays close to estimated TDEE. For muscle gain, the calculator uses a modest surplus. A fat-loss target below 1,200 calories per day is not generated.
Frequently asked questions
How often should I recalculate?
Recalculate every 4 to 8 weeks, or sooner after a meaningful body weight, training, or activity change.
Are these results exact?
No. They are estimates. Compare them with your scale trend, energy, training performance, and consistency before making small adjustments.
Does TDEE Lab store my data?
Calculator inputs are processed locally. Saved profiles stay in your browser on this device unless you export or clear them.