TDEE Calculator and Target Calories
Calculate your daily energy expenditure with the Mifflin-St Jeor formula, set your goal (weight loss/gain/ maintenance), and get your targeted calories with a macronutrient-split breakdown.
Personal data
Suggested macros
Come utilizzare Calcolatore TDEE e Calorie Obiettivo
Insert weight, height, age and biological sex
Fill in the fields weight (lb), height (in), age and biological sex: these are the parameters used by the Mifflin-St Jeor formula to calculate your basal metabolic rate (BMR).
Select your activity level
Choose between sedentary (×1.2), light (×1.375), moderate (×1.55), active (×1.725) or very active (×1.9): this factor multiplies the BMR to get the TDEE, total daily caloric need.
Choose Your Goal
Choose weight loss (-500 calories/day from TDEE), maintenance (no variation), or muscle gain (+300 calories/day) to reach daily calorie goal.
Read your daily calorie and macro targets
Result shows BMR, TDEE, daily target calories and macro-nutrient breakdown (protein, carbs, fats) expressed in grams and kcal per each.
Suggerimenti
- Recalculate your TDEE periodically as weight changes: the formula is based on current weight, so values update automatically if you lose or gain weight over time.
- Be concise — choose the most conservative level of activity (e.g. "moderate" instead of "active") to avoid overestimating calorie needs and slow down progress towards your goal.
Domande frequenti
What is the Mifflin-St Jeor formula and why is it used here?
This is one of the most accurate and commonly used formulas in clinical practice to estimate basal metabolic rate (BMR) based on weight, height, age, and biological sex. It tends to be more precise for the general population compared to older formulas such as Harris-Benedict.
What's the difference between BMR and TDEE?
Basal Metabolic Rate (BMR) is the absolute energy consumed for vital functions. Total Daily Energy Expenditure (TDEE) multiplies BMR by an activity factor, representing total daily calorie needs including movement and exercise.
How are calories for weight loss or gain calculated?
The tool applies a deficit of 500 kcal/day for weight loss and an surplus of 300 kcal/day for muscle gain, moderate and sustainable starting values; maintenance does not apply any change to TDEE.
How are the suggested macronutrients calculated?
Proteins are calculated as 1.6g per kg of body weight (a common value for regular training), fats as 25% of the target calories divided by 9kcal/g, and carbohydrates fill in the remaining calories divided by 4kcal/g.
Does this calculation replace a nutritionist's consultation?
No. The tool provides an informative estimate based on standard formulas, useful as a starting point, but does not take into account specific clinical conditions, real body composition or particular sports objectives: for personalized nutrition plan consult a sports dietitian or a doctor, as indicated in the disclaimer on this page.