Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation and get personalised calorie and macro targets.
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | ×1.2 | little or no exercise |
| Lightly active | ×1.375 | 1–3 days/week |
| Moderately active | ×1.55 | 3–5 days/week |
| Very active | ×1.725 | 6–7 days/week |
| Super active | ×1.9 | physical job + exercise |
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including your basal metabolic rate (the energy needed to keep you alive at rest) plus all activity. Knowing your TDEE lets you set a precise calorie target for weight loss, gain, or maintenance.
TDEE calculators using the Mifflin-St Jeor equation are accurate within roughly 10% for most people. The biggest source of error is the activity multiplier — most people underestimate their sedentary time and overestimate exercise intensity. For the best results, start with the calculated value and adjust by 100–200 kcal based on real-world progress over 2–3 weeks.
Eating at your TDEE keeps your weight stable. The macro split shown (50% carbs, 25% protein, 25% fat) is a reasonable starting point, but your ideal ratio depends on goals. Higher protein (30–35%) is often recommended for body recomposition. Adjust carbs and fat around a protein target of at least 1.6 g/kg of body weight.
Create a calorie deficit below your TDEE. A deficit of 300–500 kcal/day typically yields 0.3–0.5 kg of fat loss per week — a sustainable rate that preserves muscle. Avoid cutting more than 25% below your TDEE at once, as very aggressive deficits increase muscle loss and metabolic adaptation.
Stream your active calories, total calories, and exercise data to Home Assistant, n8n, or any webhook endpoint — automatically, in the background.
