TDEE & Macro Calculator
Daily calories to maintain, cut or bulk — plus macro split.
Formula
About this calculator
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, including everything from breathing to your workout. Knowing it turns weight management from guesswork into arithmetic: eat below your TDEE to lose fat, at it to maintain, and above it to gain.
This calculator first estimates your Basal Metabolic Rate (BMR) — the calories you would burn at complete rest — using the Mifflin-St Jeor equation, which research considers one of the most accurate for the general population. It then multiplies your BMR by an activity factor based on how often you train, giving your TDEE.
Finally it splits your target calories into macronutrients. Protein is set relatively high to protect muscle, especially in a deficit; the rest is divided between carbohydrates and fat. The result is a concrete daily target in grams — not just "eat less" but "eat this much protein, this many carbs and this much fat" for your specific goal.
Frequently asked questions
Which BMR formula does this use?
The Mifflin-St Jeor equation, which is widely regarded as more accurate for most people than the older Harris-Benedict formula.
How big a calorie deficit should I run?
A moderate deficit of roughly 15%–20% below TDEE is sustainable for most people and helps preserve muscle compared with very aggressive cuts.
Why is protein set so high?
Adequate protein preserves lean muscle while losing fat and supports muscle growth while bulking, so it is prioritized before carbs and fat are allocated.
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⚠️ Estimates are general guidance and not medical or dietary advice. Consult a qualified professional before making significant changes.