Estimate Your
Energy Needs.
The equation uses different constants for male and female.
—kcal/day
Estimate. Real needs vary.
—kcal/day
Enter your details to see an estimate.
Turn Your Estimate
Into A Target.
Maintenance tells you roughly where energy balance begins. Your next step depends on what you want your body weight to do.
What do you want your body weight to do?
—kcal/day
—
—kcal/day
—lb/week
Simplified estimate, not a guarantee.
—kcal/day
A starting estimate, not an exact requirement.
Enter your details above first.
Set Your Macros →What this means
BMR is an estimate of the energy your body uses at rest. TDEE adds an estimate of your daily activity, giving a rough maintenance intake — the calories at which your weight may stay about the same. Treat it as a starting point and adjust based on your weight trend over a few weeks.
BMR is estimated with the Mifflin–St Jeor equation:
Male: 10 × kg + 6.25 × cm − 5 × age + 5
Female: 10 × kg + 6.25 × cm − 5 × age − 161TDEE = BMR × activity multiplier. The multipliers (1.2–1.9) are commonly used rough estimates; they can't capture individual differences in daily movement, training or body composition.
Estimated rate of weight change uses a simplified rule of thumb of roughly 3,500 kcal per pound of body weight:
lb/week ≈ daily adjustment × 7 ÷ 3,500This is a simplification. Real-world change often differs because of water, glycogen, food mass in the gut, changes in energy expenditure as you lose or gain, adherence, and individual variation. Early changes are often larger or smaller than predicted. Use your average weight trend over several weeks as feedback.