Menopause-Aware TDEE Calculator
Created by John Chisholm, this tool helps you estimate your energy needs — and personalise your movement and meals for midlife. Use the sliders and dropdowns below to get started.
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kcal/day
Your Energy Summary
BMR: — kcal/day
Adjusted BMR: — kcal/day
TDEE: — kcal/day
Your Calorie Goals
Fat Loss
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Maintain
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Muscle Gain
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Menopause-Optimized Macros
Protein
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grams/day
Carbs
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grams/day
Fats
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grams/day
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Your mood: —
This calculator is for educational purposes only and is not a substitute for individual medical or nutritional advice.