TDEE & Calorie Macro Calculator
Enter your stats to calculate your daily energy expenditure and macros.
Personal Stats
Activity & Goals
Daily Calorie Target
0
to maintain your current weight.
Recommended Daily Macros (Moderate Carb)
Protein (30%)
0g
Fats (35%)
0g
Carbs (35%)
0g
How to Use the TDEE and Macro Calculator
Whether your goal is to lose stubborn body fat, build muscle, or simply maintain a healthy physique, understanding your TDEE (Total Daily Energy Expenditure) is the critical first step. TDEE represents the exact number of calories your body burns in a 24-hour period, taking into account your physical activity and natural metabolism.
Step-by-Step Guide:
- Step 1: Enter Your Stats. Select your gender, age, weight, and height. Our calculator uses the scientifically proven Mifflin-St Jeor equation to accurately determine your Basal Metabolic Rate (BMR) based on these physical traits.
- Step 2: Assess Your Activity. Be honest about your daily activity level! If you work a desk job and lift weights 3 times a week, select "Lightly Active" or "Moderately Active" rather than "Very Active." Overestimating activity is the #1 reason people struggle to lose weight.
- Step 3: Choose Your Goal.
- Lose Weight (Cut): Puts you in a standard 500-calorie deficit for healthy, sustainable fat loss.
- Maintain: Matches your exact TDEE.
- Build Muscle (Bulk): Puts you in a 500-calorie surplus to fuel muscle growth.
- Step 4: Hit Your Macros. The calculator automatically breaks your calories down into a balanced, moderate-carb macro split (30% Protein, 35% Fats, 35% Carbs). Use these targets in your daily food tracking app!
⚕️ Medical & Health Disclaimer
Informational Purposes Only: The results provided by this calculator are mathematically estimated baselines and should not substitute for professional medical advice. Always consult with a physician or a registered dietitian before beginning any new diet, extreme caloric deficit, or strenuous exercise program.