Daily Macro & TDEE Calculator
Compute Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using Mifflin-St Jeor, and customize daily protein, fat, and carb splits
Total Daily Energy Expenditure (TDEE)
2,654 kcal / day
Basal Metabolic Rate (BMR): 1,712 kcal
Maintenance energy required to sustain current body weight
Basal Metabolic Rate (BMR)
1,712 kcal
Calories burned at complete rest
TDEE (Maintenance)
2,654 kcal
BMR × Activity Multiplier
Mifflin-St Jeor Equation
Clinical Standard
Validated energy expenditure formula
Weekly Calorie Balance
~18,578 kcal
Total weekly energy turnover
Calorie Target & Goal Selection
Target Daily Calorie Intake
2,154 kcal / day
Projected Loss: ~1.0 lb / week
Protein: 215g (860 kcal) • Carbs: 188g (754 kcal) • Fats: 84g (540 kcal)
Protein Target
215g (860 kcal)
40% total calories (4 kcal/g)
Carbohydrate Target
188g (754 kcal)
35% total calories (4 kcal/g)
Dietary Fat Target
84g (540 kcal)
25% total calories (9 kcal/g)
Estimated Weekly Pace
-1.0 lb / wk
Based on 3,500 kcal per lb deficit
Macronutrient Caloric Densities & Biological Roles
Macronutrient
Energy Density
Primary Biological Function
Protein4 kcal / gramMuscle repair, enzyme synthesis, satiety
Carbohydrates4 kcal / gramPrimary cellular fuel, glycogen storage
Dietary Fats9 kcal / gramHormone production, cell membrane integrity
Alcohol (Reference)7 kcal / gramNon-essential toxin, metabolic priority
Nutrition Golden Rule
Energy balance (calories in vs. calories out) dictates weight change, while macronutrient distribution dictates body composition.