TDEE & Macros
Daily calorie needs and a macronutrient split
About this calculator
The TDEE & Macros Calculator estimates your Total Daily Energy Expenditure from the Mifflin-St Jeor BMR equation and an activity multiplier, then adjusts calories for your goal and splits them into protein, carbohydrate, and fat grams. Use it to plan a cut, bulk, or maintenance diet.
How to use the TDEE & Macros calculator
- Enter your values into the input fields.
- Read the result — it updates instantly as you type.
- Adjust the inputs to compare scenarios.
- Copy the page URL to share the exact calculation.
Common examples
- 70 kg, 175 cm, 30 y, male, moderately active → BMR 1649, TDEE 2556 kcal/day
- Maintain on a balanced 30/40/30 split → 192 g protein, 256 g carbs, 85 g fat
- Lose weight (−20%) → 2044 kcal/day target
- Gain weight (+10%) → 2811 kcal/day target
- 60 kg, 165 cm, 28 y, female, lightly active → BMR 1330, TDEE 1829 kcal/day
Frequently asked questions
How does the TDEE & Macros calculator work?
Enter your numbers and the calculator applies the standard formula for this everyday task, showing the result and how it was reached. It handles the unit and rounding details so you do not have to.
When would I use the TDEE & Macros calculator?
Whenever this comes up in daily life — planning, shopping, home projects, travel or work — and you want a quick, dependable answer instead of estimating or working it out by hand.
How accurate are the results?
The math runs at full precision internally and only the displayed value is rounded for readability. For real-world use the practical limit is the accuracy of the numbers you enter, not the calculation.
Can I share a specific calculation with someone else?
Yes. Every value you enter updates the URL, so copying the address bar and sharing the link reopens the exact same calculation for whoever clicks it.