Total Daily Energy Expenditure — Mifflin-St Jeor equation
Personal
Body
Activity Level
— Your Results
TDEE — Maintenance Calories
2,400
kcal / day
BMR (Base) 1,800
kcal / day
Calorie Targets by Goal
Cut / Lose Fat
1,900
kcal/day −500 deficit
Maintain
2,400
kcal/day at maintenance
Bulk / Build Muscle
2,900
kcal/day +500 surplus
Macro Breakdown
Protein
150g
600 kcal · 30%
Carbohydrates
200g
800 kcal · 40%
Fat
67g
600 kcal · 30%
Ratios: Protein 30% · Carbs 40% · Fat 30% — balanced performance split.
Adjust based on preference or sport.
⚠ These figures are estimates based on the Mifflin-St Jeor equation. Individual metabolism varies.
Consult a registered dietitian or physician before making significant dietary changes.