TDEE & Macro Calculator
Maintenance, fat-loss, lean-gain targets — plus evidence-based protein and fat ranges.
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.