TDEE Calculator
Calculate your daily calorie needs and macro breakdown
Your Information
= 154 lbs
ft
in
= 178 cm
Daily Calories
2624
calories/day
Basal Metabolic Rate (BMR)
1693
Activity Factor
1.55x (moderate)
Protein
210g (32%)
Fat
73g (25%)
Carbs
282g (43%)
Calorie Comparison
Protein (32%)
4 calories per gram. Essential for muscle repair and maintenance.
Fat (25%)
9 calories per gram. Important for hormone production and nutrient absorption.
Carbs (Remainder)
4 calories per gram. Primary energy source for your body.
How It Works
- • BMR: Calculated using the Mifflin-St Jeor formula
- • TDEE: BMR multiplied by your activity level
- • Weight Loss: TDEE − 500 calories
- • Weight Gain: TDEE + 500 calories
- • Macros: Fixed percentages (Protein 32%, Fat 25%, Carbs remainder)