TDEE / BMR Body Composition Calculator

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

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.

Example Results

1 examples

Estimate maintenance calories and macros

Compute BMR, TDEE, ideal weight, and protein/fat/carb targets for a moderately active athlete.

{
  "bmr": 1780,
  "tdee": 2759,
  "macros": {
    "proteinGrams": 144
  }
}
View input parameters
{ "weightKg": 80, "heightCm": 180, "age": 30, "sex": "male", "activityLevel": "moderate", "goal": "maintain" }

Key Facts

Category
Health, Sports & Fitness
Input Types
number, select
Output Type
json
Sample Coverage
0
API Ready
Yes

Overview

The TDEE / BMR Body Composition Calculator estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. By factoring in your age, sex, height, weight, activity level, and fitness goal, it provides tailored daily calorie targets and macronutrient distributions to help you lose, maintain, or gain weight.

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.

Examples

1. Calculating Maintenance Macros for an Active Male

Fitness Enthusiast
Background
A 30-year-old male weighing 80 kg and standing 180 cm tall exercises moderately but wants to maintain his current weight while optimizing his protein intake.
Problem
He needs to know his exact maintenance calories and baseline protein target to plan his daily meals.
How to Use
Input a weight of 80 kg, height of 180 cm, age of 30, sex as male, activity level as moderate, and goal as maintain.
Outcome
The calculator outputs a BMR of 1780 kcal, a TDEE of 2759 kcal, and a target of 144 grams of protein per day.

2. Setting a Caloric Deficit for Weight Loss

Office Worker
Background
A 45-year-old female weighing 70 kg and standing 165 cm tall has a sedentary desk job and wants to start a structured weight loss plan.
Problem
She needs to determine a safe daily calorie target and macro split to lose weight without losing muscle mass.
How to Use
Input a weight of 70 kg, height of 165 cm, age of 45, sex as female, activity level as sedentary, and goal as lose.
Outcome
The calculator determines her BMR and TDEE, then outputs a reduced calorie target and optimized macronutrient distribution for fat loss.

Related Hubs

Health Tools
Explore 29 health tools for utility workflows and compare closely related utilities quickly.
Meditation, Sleep, and Relaxation Tools
Compare guided meditation, breathing routines, PMR, sleep-cycle planning, stress self-checks, and supporting audio tools in one hub for calmer daily routines.
Endurance Training Pace, Heart Rate, and Effort Tools
Compare pace calculators, heart-rate zone tools, VO2 max estimates, cycling power, calorie burn, and training-load metrics in one hub for running, cycling, swimming, and triathlon planning.

FAQ

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.

API Documentation

Request Endpoint

POST /en/api/tools/tdee-bmr-body-comp-calculator

Request Parameters

Parameter Name Type Required Description
weightKg number Yes -
heightCm number Yes -
age number Yes -
sex select No -
activityLevel select No -
goal select No -

Response Format

{
  "key": {...},
  "metadata": {
    "key": "value"
  },
  "error": "Error message (optional)",
  "message": "Notification message (optional)"
}
JSON Data: JSON Data

AI MCP Documentation

Add this tool to your MCP server configuration: 

{
  "mcpServers": {
    "elysiatools-tdee-bmr-body-comp-calculator": {
      "name": "tdee-bmr-body-comp-calculator",
      "description": "Estimate BMR, TDEE, ideal weight, and macro splits for weight loss, maintenance, or muscle gain",
      "baseUrl": "https://elysiatools.com/mcp/sse?toolId=tdee-bmr-body-comp-calculator",
      "command": "",
      "args": [],
      "env": {},
      "isActive": true,
      "type": "sse"
    }
  }
}

You can chain multiple tools, e.g.: `https://elysiatools.com/mcp/sse?toolId=png-to-webp,jpg-to-webp,gif-to-webp`, max 20 tools.

If you encounter any issues, please contact us at [email protected]