# TDEE / BMR Body Composition Calculator

Estimate BMR, TDEE, ideal weight, and macro splits for weight loss, maintenance, or muscle gain

> Canonical page: https://elysiatools.com/en/tools/tdee-bmr-body-comp-calculator

- **Category:** Health

- **Keywords:** tdee, bmr, macros, body composition, nutrition

## Overview

Uses the Mifflin-St Jeor equation for BMR, expands it to TDEE via activity level, then suggests target calories and macros for common body-composition goals.

## Inputs

- **Weight** (number)
- **Height** (number)
- **Age** (number)
- **Sex** (select)
- **Activity Level** (select)
- **Goal** (select)

## When to use

- When planning a structured diet or meal plan and needing to establish baseline daily calorie targets.
- When adjusting nutrition goals to transition between fat loss, weight maintenance, or muscle gain phases.
- When calculating macronutrient splits based on your physical activity level.

## How it works

- Enter your current weight, height, age, and biological sex to calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula.
- Select your physical activity level to apply the appropriate multiplier and determine your Total Daily Energy Expenditure (TDEE).
- Choose your primary body composition goal (lose, maintain, or gain) to generate your target daily calorie intake and macronutrient breakdown.

## Use cases

- Determining daily caloric deficits for structured fat loss programs.
- Calculating maintenance calories and protein requirements for athletic performance.
- Setting up surplus calorie and macro targets for muscle building and bulking phases.

## Frequently asked questions

### What formula is used to calculate BMR?

The calculator uses the Mifflin-St Jeor equation, which is widely recognized for its accuracy in estimating resting metabolic rate.

### How does activity level affect my TDEE?

Your BMR is multiplied by an activity factor ranging from sedentary to very active to estimate the total calories you burn daily.

### Can I use this calculator for weight loss?

Yes, selecting the 'Lose' goal automatically calculates a caloric deficit and adjusts your macronutrient targets accordingly.

### What macronutrients are calculated?

The tool estimates your daily protein, fat, and carbohydrate requirements based on your calculated target calories.

### Do I need to update these calculations as my weight changes?

Yes, you should recalculate your BMR and TDEE periodically as your body weight changes to keep your targets accurate.

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