TDEE Calculator Total Daily Energy Expenditure & Calorie Target
Calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula. Get your BMR, activity adjusted maintenance calories, goal based calorie target, and macro split instantly.
How This TDEE Calculator Works
This TDEE calculator uses the Mifflin-St Jeor equation, the most accurate BMR formula validated for modern populations. The BMR is multiplied by your activity level multiplier (ranging from 1.2 for sedentary to 1.9 for extremely active) to get your Total Daily Energy Expenditure, the number of calories you burn in a typical day.
Your goal adjusted calorie target is calculated by adding or subtracting a daily deficit or surplus. A deficit of 500 kcal/day creates roughly a 1 lb/week loss (since 1 lb of fat is approximately 3,500 kcal). The tool also shows your BMI alongside a macro split designed for your goal, higher protein for cuts, more carbs for bulks.
The calorie goal table at the bottom shows all six goal options at once so you can see the full range from aggressive cut to aggressive bulk. This helps with planning, you may want to start with a moderate deficit and see how your body responds before going to a more aggressive one.
What this tool does
How to use it
Enter details
Input your age, gender, weight, height, and select your unit system (metric or imperial).
Set activity
Select your honest activity level. When in doubt, go one level lower, most people overestimate activity.
Choose goal
Select your goal from aggressive cut to aggressive bulk. Moderate goals (0.5 to 1 lb/week) are most sustainable.
Review results
Check your TDEE, calorie target, BMI, macro split, and full goal calorie table to plan your nutrition.
Questions About Date Format Converter Online Free
ISO 8601 is the international standard for representing dates and times. Dates are written as YYYY-MM-DD (e.g. 2024-06-15). It is unambiguous and sorts correctly as a string, which is why databases, APIs, and programming languages use it by default.
Paste your date in the input field. If the day is above 12 (e.g. 25/06/2024), the tool detects it as DD/MM and converts it automatically. For dates where the day is 12 or below and ambiguous (e.g. 06/05/2024), the tool defaults to the international DD/MM convention. You see both MM/DD/YYYY (US) and DD/MM/YYYY as separate output rows.
Yes. The output includes both Unix timestamp in seconds (used by most systems) and in milliseconds (used by JavaScript). You can also paste a Unix timestamp as the input and convert it to any readable date format.
The tool accepts: ISO 8601 (YYYY-MM-DD), compact ISO (YYYYMMDD), DD/MM/YYYY with slash, dash or dot, MM/DD/YYYY, YYYY/MM/DD, long formats (June 15 2024, 15 June 2024, Jun 15 2024), Unix timestamps in seconds or milliseconds, and most RFC date strings.
This tool converts one date at a time — paste a value, copy the format you need. For bulk conversion across hundreds of rows, use a spreadsheet formula or a scripting approach. For single lookups, form-filling, and confirming the right format to use, this tool is the fastest option.