Calculate Your
Daily Calorie Target
Enter your details and get your personalised TDEE, calorie target, and macro split — built on the Mifflin-St Jeor formula used by nutrition professionals.
Your Details
Your results will appear here
Fill in your details on the left and click Calculate to see your personalised TDEE and macro targets.
How the calculation works
We use the Mifflin-St Jeor formula — the gold standard equation for calculating Basal Metabolic Rate.
Your Basal Metabolic Rate is the calories your body needs at complete rest. Calculated using age, sex, height, and weight via the Mifflin-St Jeor equation.
BMR is multiplied by your activity factor (1.2–1.9) to account for how much you move each day, giving your Total Daily Energy Expenditure.
We add or subtract calories based on your goal — a 500 kcal deficit for fat loss, maintenance for body composition, or a 300 kcal surplus for muscle gain.