TDEE Calculator and Macros: Complete Guide (2026)

Short answer#

What are TDEE and BMR?#

If you want to lose, gain, or maintain weight — it all starts with the same question: how many calories do I burn per day? The answer is your TDEE.

BMR (Basal Metabolic Rate) is what your body burns at complete rest — just to keep heart, brain, kidneys and breathing running. A sedentary adult lying still would burn exactly their BMR.

TDEE (Total Daily Energy Expenditure) is BMR plus all activity: walks, training, digestion (TEF — Thermic Effect of Food, ~10%) and spontaneous movement (NEAT — Non-Exercise Activity Thermogenesis).

The relationship:

TDEE = BMR × activity factor

BMR accounts for 60-75% of your total calorie burn — by far the largest component. That's why an accurate BMR calculation matters most.

The Mifflin-St Jeor formula — step by step#

There are several BMR formulas. The most validated one for healthy adults is Mifflin-St Jeor (published 1990). A study in the Journal of the American Dietetic Association (Frankenfield et al., 2005) found Mifflin-St Jeor gave correct BMR within ±10% for 82% of adults — higher than Harris-Benedict (69%) and WHO/FAO (64%).

The equation#

Step by step#

1. Weight in kg — Use current weight, not target weight
2. Height in cm — 170 cm, not 1.70 m
3. Age in years — Whole years
4. Sex offset — +5 (male) or −161 (female)
5. Sum up — The result is BMR in kcal/day

Why Mifflin-St Jeor beats Harris-Benedict#

Harris-Benedict often overestimates BMR by 100-200 kcal/day in modern adults — because today's population has higher body fat percentages than in 1919. Always use Mifflin-St Jeor unless you know your exact body fat percentage.

Calculate your BMR — 5 example profiles#

Here are five worked examples with exact numbers. Find the profile closest to yours.

Profile 1: Anna, 25 years, female, 65 kg, 168 cm#

BMR = (10 × 65) + (6.25 × 168) − (5 × 25) − 161 BMR = 650 + 1050 − 125 − 161 BMR = 1414 kcal/day

Profile 2: Erik, 35 years, male, 82 kg, 180 cm#

BMR = (10 × 82) + (6.25 × 180) − (5 × 35) + 5 BMR = 820 + 1125 − 175 + 5 BMR = 1775 kcal/day

Profile 3: Maria, 45 years, female, 78 kg, 165 cm#

BMR = (10 × 78) + (6.25 × 165) − (5 × 45) − 161 BMR = 780 + 1031 − 225 − 161 BMR = 1425 kcal/day

Profile 4: Johan, 55 years, male, 95 kg, 178 cm#

BMR = (10 × 95) + (6.25 × 178) − (5 × 55) + 5 BMR = 950 + 1112 − 275 + 5 BMR = 1792 kcal/day

Profile 5: Sara, 22 years, female, 58 kg, 162 cm#

BMR = (10 × 58) + (6.25 × 162) − (5 × 22) − 161 BMR = 580 + 1012 − 110 − 161 BMR = 1321 kcal/day

BMR overview#

Activity factor — choose the right level#

This is the step where most people get it wrong. 80% overestimate their activity level (study: Tooze et al., American Journal of Clinical Nutrition, 2007). An hour at the gym feels like a lot, but if you sit the rest of the day, you're likely "lightly active", not "very active".

Activity table#

Practical rule#

Pick one level lower than you think. If you're unsure between 1.55 and 1.725 — choose 1.55. Better to underestimate TDEE initially and adjust up if you lose weight too fast, than to overestimate and wonder why you're not losing.

Steps as a supplement#

If you have a step counter: 1.2 = 3000-5000 steps/day, 1.375 = 5000-7500, 1.55 = 7500-10000, 1.725 = 10000-12500, 1.9 = 12500+.

Calculate TDEE — 5 complete worked examples#

Now we combine BMR with activity factor to get TDEE.

Example 1: Anna (25, desk job, gym 3×/week)#

• BMR: 1414 kcal
• Activity: 1.55 (moderately active)
• TDEE: 1414 × 1.55 = 2192 kcal/day

Example 2: Erik (35, sales, bikes to work, strength 4×/week)#

• BMR: 1775 kcal
• Activity: 1.725 (very active)
• TDEE: 1775 × 1.725 = 3062 kcal/day

Example 3: Maria (45, nurse, weekend walks)#

• BMR: 1425 kcal
• Activity: 1.55 (moderate — on feet all day)
• TDEE: 1425 × 1.55 = 2209 kcal/day

Example 4: Johan (55, manager, no regular training)#

• BMR: 1792 kcal
• Activity: 1.2 (sedentary)
• TDEE: 1792 × 1.2 = 2150 kcal/day

Example 5: Sara (22, student, walks a lot, yoga 2×/week)#

• BMR: 1321 kcal
• Activity: 1.375 (lightly active)
• TDEE: 1321 × 1.375 = 1817 kcal/day

TDEE overview#

Notice that Maria and Johan land almost equal — despite Johan being larger. Activity level makes an enormous difference.

Macros — how to split protein, fat, and carbs#

Once you know your calories, the next question is: what should those calories come from? That's where macros come in.

Calories per gram (memorize!)#

Step 1: Set protein first#

Protein is the most important macro — for satiety, muscle building, and during weight loss. A meta-analysis in the British Journal of Sports Medicine (Morton et al., 2018) with 1,863 participants showed 1.6 g/kg is the minimum for optimal muscle hypertrophy.

Protein recommendations:

Tip: Calculate against target weight (or lean body mass) if you have significant excess body fat — otherwise your protein target becomes unrealistically high. For 100 kg with target 80 kg: use 80 × 2.0 = 160 g, not 100 × 2.0 = 200 g.

Step 2: Set fat at minimum#

Fat is needed for hormones (testosterone, estrogen), fat-soluble vitamins (A, D, E, K), and satiety. Minimum 0.8 g/kg body weight, never below 50 g/day.

Fat recommendations:

Step 3: Fill the rest with carbs#

After protein and fat are set, your remaining calories go to carbs.

Formula:

Carbs (g) = (Total kcal − Protein kcal − Fat kcal) / 4

Worked example: Anna, weight loss#

• TDEE: 2192 kcal
• Goal: −500 kcal → 1692 kcal/day
• Target weight: 60 kg
• Protein: 60 × 2.0 = 120 g (480 kcal)
• Fat: 65 × 0.9 = 59 g (531 kcal)
• Carbs: (1692 − 480 − 531) / 4 = 170 g (680 kcal)

Macros by goal — overview#

Different goals require different splits. Below are general guidelines based on current research.

Table: Macro percentages by goal#

Worked example per goal (2000 kcal baseline)#

When to choose low vs high carb?#

• High carb (45-55%): Powerlifters, endurance athletes, those training hard ≥4×/week
• Medium (30-45%): Most people during weight loss
• Low (10-30%): Those who respond better to smaller insulin response, often with insulin resistance
• Ketogenic (<10%): Medically motivated or personal preference — requires discipline

Important: Isocaloric (same kcal) low-carb and low-fat diets produce identical weight loss per NIH study (Hall et al., 2015). Pick the split you can stick to long-term.

Common mistakes when calculating TDEE#

Mistake 1: Overestimating activity level#

An hour at the gym 3×/week is not "very active" — that's "moderately active" (1.55). Very active requires daily training plus movement throughout the day.

Mistake 2: Counting BMR but missing TEF#

Some formulas bake TEF (thermic effect of food, ~10%) into the activity factor. Mifflin-St Jeor already does — don't add it extra.

Mistake 3: Using current weight for protein when overweight#

If you weigh 120 kg but your target is 80 kg, use 80 kg in the protein calculation (160 g). Eating 240 g protein (2g × 120 kg) is unnecessary and hard to consume.

Mistake 4: Forgetting TDEE changes#

Your TDEE changes when:

• You lose/gain weight (−10 kg ≈ −100 kcal TDEE)
• Your activity level shifts
• You age (−1.5% per decade after 30)

Recalculate TDEE every 4-6 weeks, or when weight changes 5+ kg.

Mistake 5: Ignoring individual variation#

Mifflin-St Jeor is 82% accurate — meaning 18% of people deviate >10% from the formula. Genetics, dieting history, thyroid, and gut microbiome all play roles.

Use the formula as a starting point, not gospel. Verify with scale + food tracking over 2-4 weeks.

Mistake 6: Not accounting for metabolic adaptation#

Under prolonged deficit (8+ weeks), TDEE drops 10-15% beyond what weight loss explains (metabolic adaptation). Build in refeed days and diet breaks — see the weekly menu for weight loss guide for details.

Verify and adjust your TDEE over time#

A calculated TDEE is a hypothesis. Your actual TDEE can deviate ±20%. Here's how to verify:

Phase 1: Eat at calculated TDEE for 2 weeks#

• Weigh yourself daily (same time, after bathroom)
• Take the 7-day average — daily swings are ±1 kg from water
• Log calories exactly (weigh food on kitchen scale, 3-4 days)

Phase 2: Analyze results#

Phase 3: Set diet goals from true TDEE#

Once you have your actual maintenance calories, you can set goals:

• Weight loss: −500 kcal from maintenance
• Muscle building: +250-300 kcal from maintenance (no more — beyond that is just extra fat gain)
• Maintenance: Hold

When to recalculate#

• Every 4-6 weeks during active weight change
• When weight has changed 5+ kg
• When activity level changes (new job, vacation, injury)
• During a plateau >2 weeks

Other factors to consider#

Water balance: +2 g carbs binds +1 g water. Moving from high to low carb, you'll drop 1-3 kg water the first week — not fat.

Menstrual cycle: Women can see ±1-1.5 kg water variation around ovulation and menstruation. Always compare week-to-week, not day-to-day.

Sodium intake: +1 g sodium → +0.3-0.5 kg water temporarily. Restaurant food + pizza can push weight up 1-2 kg the next day — not real fat gain.

Quick calculation tips#

To calculate in your head without a calculator:

• BMR approximation (female): Weight × 21 (ex: 65 × 21 = 1365)
• BMR approximation (male): Weight × 24 (ex: 80 × 24 = 1920)
• TDEE approximation: BMR × 1.5 for moderately active
• Protein approximation: Target weight × 2 g (easy to remember)

These are ±10% rough — use the exact Mifflin formula when planning long-term.

Related guides#

• Weekly menu for weight loss — 7-day example menu and practical application
• Lose weight without Ozempic — alternatives to weight-loss drugs
• Glossary — definitions of TDEE, BMR, macros, TEF, NEAT, and more terms

Next step — let Smaklig do the math#

Calculating BMR, TDEE and macros manually is easy for one calculation. But every time weight changes, you need to recalculate. Every time you switch goals, you need to adjust macros. Every time you plan a day, you have to piece together ingredients that hit the right numbers.

Smaklig automates the whole chain:

• Calculates your exact TDEE based on age, sex, weight, height, and activity
• Splits macros per your goal (weight loss, maintenance, muscle building)
• Generates recipes that hit your macros within ±5 g
• Auto-adjusts when you log new weight
• Builds shopping lists from this week's ICA campaigns

You never need to open a calculator again.

Try Smaklig free → · Read the glossary · See pricing

Important: The content in this article is general information and does not replace medical advice. If you have eating disorders, are pregnant, have diabetes, thyroid issues, or other medical conditions — always consult a licensed doctor or dietitian before starting a diet plan. Calorie deficits below 1200 kcal/day (women) or 1400 kcal/day (men) require medical supervision.

Questions about TDEE, BMR, or macros? Email us at hej@smaklig.app or follow us on Instagram.