TDEE & Macro Calculator
Find your total daily energy expenditure and a macro split tailored to your goal.
How to use
- Enter your sex, age, height and weight.
- Pick your activity level and goal.
- See your daily calories and a suggested protein/carb/fat split.
How the TDEE & Macro Calculator works
Calculates Total Daily Energy Expenditure — the calories you burn on a normal day — then splits a target intake into protein, carbohydrate and fat.
It starts from the Mifflin-St Jeor BMR, multiplies by an activity factor, then applies your goal adjustment for cutting or bulking. Macros are set by fixing protein at 2 g per kg of bodyweight, fat at 25% of calories, and giving the remainder to carbohydrate.
TDEE = BMR × activity × (1 + goal)
protein = 2 g/kg · fat = 25% of kcal ÷ 9 · carbs = remaining kcal ÷ 4
Worked example
An 80 kg man with a 1,780 BMR at moderate activity (×1.55) maintains on about 2,759 kcal. On a 20% cut that is 2,207 kcal, giving 160 g protein, 61 g fat and 226 g carbs.
Things worth knowing
- Activity multipliers: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extremely active. Most people overestimate their own.
- Protein and carbohydrate supply 4 kcal per gram; fat supplies 9.
- Treat the output as a starting point. Track actual weight over two to three weeks and adjust — real response beats any formula.
Frequently asked questions
What is TDEE?
Total daily energy expenditure — all the calories you burn in a day, including activity.
How are macros set?
Protein is set around 2 g/kg, fat at 25% of calories, and the rest fills in as carbohydrates.
How big a deficit should I run?
Around 15–25% below maintenance is sustainable for most people, giving roughly 0.5–1% of bodyweight lost per week. Steeper deficits cost more lean mass.
Why is protein set per kilogram of bodyweight?
Protein requirement scales with body size and lean mass rather than with calorie intake, so anchoring it to weight is more reliable than using a percentage.