TDEE & Macro Calculator
Maintenance calories plus complete protein, fat and carb targets for fat loss and lean gain.
Your targets
Enter your stats to see BMR, TDEE and macro ranges.
Have us hit these targets for you.
Misi builds a full 7-day meal plan from a precision-curated, lab-checked meal database that lands within ±5% of these macros — then writes the shopping list and prep guide.
Frequently asked
Which TDEE formula does this use?
Mifflin-St Jeor (1990), considered the most accurate predictive BMR equation across non-obese adults. We multiply by an activity factor between 1.2 (sedentary) and 1.9 (very active) to derive total daily energy expenditure.
How much protein should I eat?
For active adults, 1.6–2.2 g/kg of body weight per day is the consensus range from meta-analyses (Morton 2018, Schoenfeld 2018). The lower end suits maintenance; the upper end suits aggressive fat-loss or hypertrophy.
Is this the same as the calculator inside MISI?
Yes — same formula and same protein/fat ranges. Inside the app we additionally adapt your targets weekly based on actual expenditure observed from your weight trend, which static calculators cannot do.
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