TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your resting metabolism plus activity. Eating at your TDEE maintains weight; below it loses fat; above it builds mass.

How is TDEE calculated?

This calculator uses the Mifflin-St Jeor equation for your BMR (basal metabolic rate), then multiplies it by an activity factor (1.2 sedentary to 1.9 very active) to get TDEE. Mifflin-St Jeor is the formula most dietitians consider the most accurate for the general population.

How much protein should I eat?

A common evidence-based target for active people and those losing fat is about 1.6-2.2 grams of protein per kilogram of body weight. This calculator defaults to ~1.8 g/kg, which sits in that range.

How big should a calorie deficit be to lose weight?

A deficit of about 500 calories per day is a common target for losing roughly 0.5 kg (about 1 lb) per week, since ~7,700 calories is often cited as the energy in 1 kg of body fat. Larger deficits lose faster but are harder to sustain and risk muscle loss.

Hatchloop · free tool

TDEE Calculator — calories, macros & a sample meal plan

Find how many calories you burn a day, get protein/carb/fat targets for your goal, and a sample day of meals that hits them. Free, instant, no sign-up — it all runs in your browser.

Age (years)

Sex

Height

Weight

Activity level

Goal

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BMR (resting)

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TDEE (maintain)

—

Goal calories

—

Protein

—

Carbs

—

Fat

A sample day at — kcal

A starting template, not medical advice. Split meals however suits you — the totals are what matter. Foods below are examples; swap freely.

What is TDEE?

Your TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day — your resting metabolism plus everything you do. It's the number that decides whether you lose, hold, or gain weight: eat below it and you lose fat, eat at it and you maintain, eat above it and you build mass.

This tool calculates your resting burn (BMR) with the Mifflin-St Jeor equation — the formula most dietitians consider the most accurate for the general population — then multiplies it by an activity factor to get your TDEE.

How your macros are set

Once you have a calorie target, the split into protein, carbs, and fat matters for body composition:

Protein: ~1.8 g per kg of body weight (within the evidence-based 1.6–2.2 g/kg range used for fat loss and muscle building).
Fat: ~25% of total calories (enough for hormones and satiety).
Carbs: the remaining calories — your main training fuel.

High-protein foods reference (per 100 g cooked)

Food	Protein	Carbs	Fat	kcal
Chicken breast	31 g	0 g	3.6 g	165
Lean beef (90%)	26 g	0 g	10 g	200
Salmon	25 g	0 g	13 g	208
Eggs (whole)	13 g	1 g	11 g	155
Greek yogurt (0%)	10 g	4 g	0 g	59
Lentils (cooked)	9 g	20 g	0.4 g	116
Tofu (firm)	17 g	3 g	9 g	170

Values are standard USDA approximations and vary by cut/brand — use them as a guide.

Building AI agents or MCP tools? Hatchloop also ships free developer tools — a MCP config fixer, an agent utilities suite, and guides. Same idea: useful, free, no sign-up.

FAQ

Is TDEE the same as how many calories I should eat?

To maintain your weight, yes — eat at your TDEE. To lose fat, eat below it (a ~500 kcal/day deficit ≈ ~0.5 kg/week). To gain, eat above it. This tool shows all three from your goal selection.

Which BMR formula does this use?

Mifflin-St Jeor: for men, 10×kg + 6.25×cm − 5×age + 5; for women, the same minus 161. It's widely regarded as the most accurate general-population estimate.

How accurate is it?

It's a solid estimate, but everyone's metabolism differs. Use the number as a starting point, then adjust: if your weight isn't moving after 2–3 weeks, change intake by ~10%.

Do you store my data?

No. Everything is calculated in your browser. Nothing is sent anywhere or saved.

Built by Hatchloop · free, in-browser, no sign-up · not medical advice — consult a professional for personal guidance.