TDEE Lab

Free nutrition calculators

TDEE and macro calculators for practical weight goals.

Estimate maintenance calories, calorie targets, protein, carbs, and fats with simple calculators built for everyday planning.

Use calculator Read about TDEE
Private Runs in your browser
Transparent Mifflin-St Jeor basis
Practical Targets, not promises

Primary calculator

Estimate your TDEE

Enter a normal week, not a perfect one. The result is a starting point you can compare with real progress.

Units
Sex
Height (cm)
Goal
Your target
2,460

calories/day estimated from BMR, activity, and the selected goal.

Goal intensity compared with maintenance calories 100% Of maintenance
Macro breakdown Daily targets
Protein 170g / 28%
Carbs 291g / 47%
Fat 68g / 25%
BMR 1,789 cal/day
TDEE 2,460 cal/day
Target 2,460 cal/day
Activity 1.38x multiplier
Goal intensity Maintenance
Protein target 2.0g/kg
Plan note

Your maintenance baseline is calculated. Adjust the goal mode to move from maintenance into a controlled deficit or surplus.

Educational estimate. Track progress for 2 to 3 weeks, then adjust if needed.
TL
Next step

Hold the baseline

Use this as your repeatable checkpoint every 4-8 weeks.

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.

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.

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