Estimate your TDEE and personalized macro targets in 30 seconds using the widely-used Mifflin-St Jeor equation. This is an estimate — your real needs may vary.
TextCalio uses these exact targets. Text what you ate each day and Calio logs your calories and macros in seconds. No app needed.
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TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including exercise and daily activity. Eating at your TDEE maintains your current weight. Eating below it causes fat loss; eating above it causes weight gain.
This calculator uses the Mifflin-St Jeor equation, a widely-used formula that estimates Basal Metabolic Rate (BMR) from your height, weight, age, and sex, then multiplies by an activity factor to estimate your full daily expenditure (TDEE).
Macro targets (protein, carbs, fat) are set based on your goal: higher protein for fat loss and muscle gain, balanced for maintenance.
This tool gives an estimate, not medical advice. For personalized nutrition guidance, talk to a registered dietitian or physician.