TDEE & Macros

Daily calorie needs and a macronutrient split

BMR = 10·kg + 6.25·cm − 5·age + 5 · TDEE = BMR × activity · target = TDEE × goal
BMR
1,649 kcal/day
TDEE
2,556 kcal/day
Daily target
2,556 kcal/day
at maintenance
Macronutrients
Protein
192 g
767 kcal
Carbs
256 g
1,022 kcal
Fat
85 g
767 kcal
MacronutrientsDonut chart of the daily macronutrient split by calories, with the calorie target at the center. Protein 192g, Carbs 256g, Fat 85g.2,556kcal/dayProtein192g · 30%Carbs256g · 40%Fat85g · 30%

关于这个计算器

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.

常见示例

  • 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