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TDEE & Macro Calculator

Calculate your Total Daily Energy Expenditure and optimal macros. 4 evidence-based formulas. ISSN-backed protein targets.

Sex & Age

Biological sex affects BMR calculation

Body Measurements

Height, weight & optional body fat percentage

Calculation Formula

Choose based on your situation and available data

Activity Level

How active are you throughout the day — be honest

⚠️ Research shows 30%+ overestimate their activity. Desk job + gym 3x/week = Lightly Active, not Moderately Active.

Goal

Adjust your calories for cutting, maintenance, or bulking

How to Use TDEE Calculator

  1. 1 Select your sex, enter your age, height, and weight
  2. 2 Choose your unit system (Metric or Imperial)
  3. 3 Select your activity level — be honest, most people should pick Lightly Active
  4. 4 Pick a formula (Mifflin-St Jeor is recommended for most people)
  5. 5 Optionally enter your body fat percentage to unlock Katch-McArdle
  6. 6 Choose your goal: Cut, Maintenance, or Bulk
  7. 7 View your TDEE, BMR, goal calories, and macro breakdown

What You Get

Evidence-based TDEE calculation using 4 validated formulas. ISSN-backed protein recommendations in grams per kilogram. Visual macro breakdown with ring chart. Supports metric and imperial units.

Input: Male, 25, 175cm, 70kg, Lightly Active

Output: TDEE: 2,303 kcal | BMR: 1,675 kcal

Input: Female, 30, 165cm, 60kg, Moderately Active

Output: TDEE: 1,983 kcal | BMR: 1,279 kcal

Input: Male, 25, 70kg, Cut goal

Output: Protein: 154g | Carbs: 151g | Fat: 49g

What is TDEE?

Total Daily Energy Expenditure — the total calories you burn per day, including exercise. It is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor.

Which formula is most accurate?

The Academy of Nutrition and Dietetics recommends Mifflin-St Jeor for the general population. For athletes training 4-6x/week, the Ten Haaf (2014) equation showed 80.2% accuracy in a 2023 meta-analysis (PMC10541028).

What are macros?

Macronutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). This calculator uses ISSN (International Society of Sports Nutrition) recommendations for protein in grams per kilogram of body weight.

How much protein do I need?

ISSN recommends 1.4–2.0 g/kg/day for exercising individuals. During a calorie deficit, increase to 1.8–2.4 g/kg to preserve muscle mass. This calculator adjusts protein automatically based on your goal.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories you burn at complete rest. TDEE multiplies BMR by your activity level to estimate total daily burn. Your TDEE is always higher than your BMR.

Why does my activity level matter so much?

Research shows 30%+ of people overestimate their activity level, leading to 250–500 kcal/day errors. A desk job + gym 3x/week typically equals Lightly Active, not Moderately Active.

How accurate is this calculator?

All prediction equations are estimates (±10-15%). For precise measurement, indirect calorimetry in a lab is the gold standard. Use this calculator as a starting point and adjust based on real-world results over 2-4 weeks.

Is my health data private?

Yes, 100% client-side. All calculations happen in your browser. No health data is sent to any server. No cookies, no tracking, no accounts.

All calculations happen locally in your browser. No health data is sent to any server.