TDEE Calculator
BMR (Mifflin-St Jeor)
—
kcal / day
BMR (Harris-Benedict)
—
kcal / day
Your TDEE (Mifflin)
—
kcal / day
Calorie Targets
Weight Loss
−500 kcal/day ≈ 0.5 kg/week
−500 kcal/day ≈ 0.5 kg/week
—
Mild Weight Loss
−250 kcal/day ≈ 0.25 kg/week
−250 kcal/day ≈ 0.25 kg/week
—
Maintenance
Hold current weight
Hold current weight
—
Mild Weight Gain
+250 kcal/day ≈ 0.25 kg/week
+250 kcal/day ≈ 0.25 kg/week
—
Weight Gain
+500 kcal/day ≈ 0.5 kg/week
+500 kcal/day ≈ 0.5 kg/week
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Macronutrient Breakdown at Maintenance (40% carbs / 30% protein / 30% fat)
Carbohydrates
—
40% · 4 kcal/g
Protein
—
30% · 4 kcal/g
Fat
—
30% · 9 kcal/g