TDEE & Macro Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and daily protein target using the Mifflin–St Jeor equation — then instantly turn those numbers into a personalised 7-day meal plan.
What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for your basal metabolic rate (BMR) and physical activity level. Eating at your TDEE maintains weight; a deficit causes fat loss; a surplus supports muscle gain.
What the calculator measures
- BMR — calories your body needs at complete rest, from the Mifflin–St Jeor equation
- TDEE — BMR × your activity multiplier (sedentary to extra active)
- Target calories — TDEE adjusted for your goal (lose fat, maintain, or build muscle)
- Daily protein — grams per day scaled to your body weight and goal
Frequently asked questions
How accurate is the Mifflin–St Jeor equation?
Mifflin–St Jeor is considered one of the most accurate predictive equations for BMR, typically within 10% of a measured value for healthy adults. Individual variation in metabolism, muscle mass, and hormones mean estimates can vary — use the result as a starting point and adjust based on real-world outcomes over 2–4 weeks.
How much protein do I need per day?
For most adults, 0.7–1.0 g of protein per pound of bodyweight (1.6–2.2 g/kg) is a well-supported range for body composition goals. Higher intakes (up to 1 g/lb) are beneficial when losing fat to preserve muscle mass. The calculator recommends a protein target within this range based on your goal.
What activity level should I choose?
Most people underestimate their activity level but also overestimate exercise intensity. "Sedentary" means a desk job with little movement. "Light" covers 1–3 deliberate exercise sessions per week. "Moderate" means 3–5 sessions. "Very active" means 6–7 days of hard training. "Extra active" applies to athletes or people with physically demanding jobs plus daily training.
How does this connect to Fork a Day meal plans?
Once you calculate your targets, the calculator pre-fills your calorie and protein goals directly into the Fork a Day plan builder. The AI then generates a full 7-day meal plan — breakfast, lunch, dinner, and snacks — hitting your exact daily targets.
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