12 / TDEE

TDEE & Calorie Calculator

Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. Includes BMI, BMR, weight loss/gain targets, and macro estimates.

GuideTDEE and Calorie Needs: How the Calculation Works
Energy and Lifestyle Cluster

TDEE sits outside the money clusters, but the page still benefits from direct links into the explanatory guide and a small surrounding support path.

Settings
Body Measurements
75 kg
175 cm
30 years
Activity Level
Your Calorie Needs
TDEE — Maintenance Calories
2,633 kcal
Weight Loss (−500 kcal)
2,133 kcal
~0.5kg/week loss
Weight Gain (+300 kcal)
2,933 kcal
lean bulk
BMR (at complete rest)
1,699 kcal
Basal Metabolic Rate — minimum calories to survive
BMI
24.5
HEALTHY WEIGHT
1518.5253040
Estimated Macros (at maintenance)
Protein
150g
2g per kg bodyweight
Carbs
296g
45% of calories
Fat
88g
30% of calories
Cluster Hubs

Use these organising pages when you want the main calculators and supporting guides for this topic grouped in one place.

Open the lifestyle and runway hubGroup recurring-cost, runway, and lifestyle-pressure pages in one support cluster.Open the savings and compound hubUse the adjacent savings hub when a lifestyle question turns into buffer-building or contribution planning.
Related Calculators

Move sideways to closely related calculators without leaving the same topic cluster.

Use the Subscription DrainTrue 10-year cost of subscriptions and investment opportunity cost.Use the Lifestyle Inflation TrackerCompare current vs entry-level spending and the 10-year opportunity cost.
Related Guides

Use these supporting explainers when you need the formula, assumptions, or decision framing behind the numbers.

TDEE and Calorie Needs: How the Calculation WorksUnderstand the BMR and activity formulas behind calorie estimates.Subscription Drain: The True Long-Term CostCompare recurring lifestyle costs with longer-term opportunity cost.Lifestyle Inflation: Real Cost Over TimeKeep small spending upgrades and their long-run savings drag inside the same support cluster.How to Calculate Your Financial RunwayTie resilience, runway, and emergency planning back to recurring-cost decisions.