TDEE Calculator
Estimate maintenance calories, goal calories, and macro targets from age, sex, height, weight, and activity level.
2,460
Estimated daily target calories.
1,789
2,460
2,460
1.38x
Maintenance
2.0g/kg
170g / 28%
291g / 47%
68g / 25%
Your target matches maintenance. This is the cleanest baseline for understanding how your body responds.
These estimates are for education only and are not medical advice. Talk with a qualified professional before changing your diet, training, or weight-loss plan.
Formula and assumptions
TDEE Lab uses Mifflin-St Jeor to estimate BMR, multiplies BMR by a standard activity factor, then adjusts calories for fat loss, maintenance, or muscle gain.
Use the output as a planning estimate. Track real progress for a few weeks before adjusting calories by small amounts.