Elysia Tools

Browse tools, examples, visual explainers, and topic guides from one clear workspace.

Top Categories

Hubs

Language
ZHESPTRUFRDEEN

Elysia Tools

Navigation

Health

TDEE / BMR Body Composition Calculator

· Last updated：2026-06-18

This tool is for informational purposes only and does not constitute medical, financial, or legal advice; consult a qualified professional for advice.

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

Details

What this tool helps you do

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.

Execution

Run this tool

Fill in the form, run the tool, and review the result in one place.

Samples

Examples that match this tool

Related

Continue with connected tools and hubs

Written by the Elysia Tools team
Health54
Weight50
Weight Loss4
Body Composition3

Tool usage guide

Learn when to use this tool, what it supports, and how real users apply it.

Key facts

Category
Health
Input types
number, select
Output type
json
Sample coverage
4
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

  1. 1Enter your current weight, height, age, and biological sex to calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula.
  2. 2Select your physical activity level to apply the appropriate multiplier and determine your Total Daily Energy Expenditure (TDEE).
  3. 3Choose 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

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.

Hub

Nutrition, Body Composition, and Sleep Calculators

Estimate macros, protein, lean body mass, TDEE, hydration, walking burn, sleep cycles, and sleep debt without turning the results into medical advice.

Home
Tools3201
Samples593
Visualizations465
Viewers103
Hubs233
Tags333
Images, Audio & Video657

Image, audio, and video processing, conversion, and optimization tools

Math, Date & Finance644

Calculators, numerics, date logic, statistics, and finance tools

Design & Color297

Color, layout, graphics, visual styling, and design helper tools

Text & Writing209

Writing, cleanup, formatting, extraction, and text analysis tools

Developer & Web193

Developer utilities, networking, web debugging, and automation helpers

Conversion & Encoding175

Format, file, archive, unit, and encoding conversion tools

FLAC/WAV Source Screening and Evidence Handoff
Self-Hosted Giveaway Widget Review and Embed Handoff
Stripe Promo Code Batch Review and Import Preflight
Batch Photo Culling Review and Editing Shortlist Handoff
UI Screenshot Structure Review and Development Handoff

© 2026 Elysia Tools. All rights reserved.

DocsPricingAboutTerms of ServicePrivacy PolicyCookiesContact
Java

Android Image Processing Java Samples

Android Java image processing examples including reading/saving images, scaling, and format conversion

Kotlin

Android Image Processing Kotlin Samples

Android Kotlin image processing examples including reading/saving images, scaling, and format conversion

Python

Web Image Processing Python Samples

Web Python image processing examples using PIL/Pillow including reading, saving, resizing, and format conversion

Rust

Web Image Processing Rust Samples

Web Rust image processing examples including image read/save, scaling, and format conversion

Health

Bioavailability Calculator (F = AUC_po · Dose_iv / AUC_iv · Dose_po)

Calculate the absolute bioavailability F of an extravascular (typically oral) dose: F = (AUC_po · Dose_iv) / (AUC_iv · Dose_po), where AUC_po and AUC_iv are the areas under the concentration-time curve after oral and IV dosing, and the doses correct for any difference in amount administered. F is dimensionless and lies in [0, 1]; IV bioavailability is by definition 1, while oral F < 1 reflects incomplete absorption and/or first-pass metabolism. AUC can be in any consistent unit (e.g. mg·h/L) since it cancels out of the ratio. Valid only for linear pharmacokinetics, the same drug molecule, and doses within the linear range. Not medical advice.

Health

BMI Calculator

Calculate Body Mass Index (BMI) and get health category recommendations

Health

Daily Calorie Needs Calculator

Calculate daily calorie needs based on activity level and goals

Health

Drug Half-Life Concentration Calculator

Estimate plasma drug concentration at a chosen time after an IV bolus using a one-compartment model with first-order elimination: C(t) = (Dose / Vd) · e^(-k·t), where k = ln2 / t½. Includes initial concentration C0, elimination rate constant k, percent remaining, and number of half-lives elapsed. Valid only for linear pharmacokinetics — NOT for Michaelis-Menten drugs (phenytoin, high-dose ethanol) or multi-compartment distribution. Reference: theophylline Vd ≈ 0.45 L/kg, t½ ≈ 8 h. Not medical advice.

The calculator determines her BMR and TDEE, then outputs a reduced calorie target and optimized macronutrient distribution for fat loss.