Your TDEE Result
Start with your daily calorie target, then explore macros, every major formula, BMI, ideal weight and advanced metrics.
Your Maintenance Calories
Learn the difference between BMR and TDEE · Think the activity choice may be wrong? Take the Activity-Level Quiz
What to do with this number
Choose a calorie target based on your goal. These are starting estimates, not medical instructions.
Macronutrients
Daily grams of protein, fat and carbs for your goal, across three common splits. 30/35/35 means 30% protein, 35% fat, 35% carbs. Protein and carbs are 4 cal/g; fat is 9 cal/g.
| Macro | Moderate30P/35F/35C | Lower carb40P/40F/20C | Higher carb30P/20F/50C |
|---|
Read the macro cutting guide to understand how to use these numbers.
Every Formula, Side by Side
Different published equations give different estimates. The realistic range matters more than any single number. Highlighted row = the formula used above.
| Formula | BMR | TDEE |
|---|
Your Calories at Every Activity Level
Using your primary formula. If your real week looks different, pick the honest row.
| Activity | Multiplier | TDEE |
|---|
BMI Score: 0
Ideal Weight: —
These formulas estimate ideal body weight from height. They are reference ranges, not personal medical targets.
| Formula | Ideal weight |
|---|
Maximum Muscular Potential
Martin Berkhan's model estimates the most muscle a natural (drug-free) lifter of your height can realistically carry.
| Condition | Estimated weight |
|---|
Formula Accuracy Note
If you enter body fat percentage above, this report uses a lean-mass-based estimate (Katch-McArdle) as the primary formula. Read the Katch-McArdle guide to understand why that matters.
Your real number is probably not this one.
Every formula above guesses. After 2–3 weeks of tracking intake and weight, our calibration tool computes your actual maintenance from real data.
Calibrate my real TDEE →Email and save this result
Send yourself this result link, or save it to a private email-based history dashboard with charts and a body-trend visual.
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This result is an educational estimate only. It is not medical advice.
Personal estimate versus population data
Your TDEE result and county health statistics answer different questions
Your TDEE estimates daily energy use from the details you entered. County obesity and food-environment statistics describe populations; they cannot explain an individual person's weight, health, or calorie needs.