TDEE + Macro Calculator
Estimate BMR/TDEE and daily macros (protein/fat/carbs) using Mifflin-St Jeor and activity level.
Last reviewed by the Radiatus Cloud team
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Estimate your calories and macros
Planning nutrition means knowing your calorie needs and how to split them across protein, fat and carbs. This calculator estimates your BMR and TDEE using the Mifflin-St Jeor formula and your daily macros.
Why BMR, TDEE and macros connect
BMR is the energy your body uses at rest, TDEE adds your activity to give total daily needs, and macros split those calories into protein, fat and carbohydrate. The chain matters because a calorie target without a macro split is incomplete, the same calories can support very different outcomes depending on the protein share. Using the well-regarded Mifflin-St Jeor formula for the calorie estimate and dividing into macros gives a complete nutrition starting point to adjust from real results.
A health estimate
This is an estimate from a standard formula for general information, not medical advice; individual health depends on far more than any single number, so consult a professional for anything that matters. It runs entirely in your browser, so nothing you enter is uploaded, keeping your figures on your own machine.
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Frequently Asked Questions
What are BMR and TDEE?
BMR is the energy your body uses at rest; TDEE adds your activity to give total daily energy needs, the calorie target to work from.
What are macros?
The split of calories into protein, fat and carbohydrate. The same calories support different outcomes depending on the split, especially the protein share.
What is Mifflin-St Jeor?
A well-regarded formula for estimating resting energy needs from your height, weight, age and sex, used here for the BMR calculation.
How accurate is the estimate?
It uses an established formula, but individual metabolism varies, so treat it as a starting point to adjust based on real results over weeks.
Is this medical advice?
No. It is a general estimate. Consult a professional for a plan suited to your health.
Privacy & Security
Calculated locally in your browser. This is not medical advice.
How to Use
Enter body metrics and activity to estimate TDEE and macros.
Disclaimer: This tool is provided "as is" without warranty of any kind. Results are for educational and utility purposes.
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