How the TDEE Calculator Works
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest. That number is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE), which is the total number of calories you burn in a day including exercise and daily movement.
The Formula
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Mifflin-St Jeor was published in 1990 and is considered the most accurate predictive equation for BMR in most populations. It replaced the older Harris-Benedict equation, which tends to overestimate by 5-15%.
Activity Multipliers
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, no training |
| Light | 1.375 | 1-2 training days per week |
| Moderate | 1.55 | 3-4 training days per week |
| Heavy | 1.725 | 5-6 training days per week |
| Athlete | 1.9 | Twice daily or hard labor + training |
Macros for Powerlifters
Protein is set at 1g per pound of bodyweight (2.2g/kg). This is the upper end of the evidence-based range and appropriate for strength athletes, especially during a cut when muscle preservation matters most. During a bulk, 0.8-1g/lb is sufficient, but rounding up keeps things simple.
Fat is set at 25% of total calories. This supports hormone production (testosterone, estrogen) and joint health — both critical for heavy training. Going below 20% long-term can impair recovery.
Carbohydrates fill the remaining calories. Carbs are the primary fuel for high-intensity work like squats and deadlifts. Cutting carbs too aggressively will hurt training performance before it helps body composition.
How Accurate Is This?
All TDEE calculators are estimates. Individual metabolism varies by genetics, body composition, NEAT (non-exercise activity thermogenesis), and adaptation. Use the number as a starting point, track your weight for 2-3 weeks, and adjust. If your weight isn't moving in the direction you want, adjust by 200-300 calories and reassess.