TDEE & Macro Calculator
Work out your BMR, total daily energy expenditure (TDEE) and target calories, then split them into daily protein, carbohydrate and fat grams for your goal — whether you are cutting, maintaining or bulking. Free, accurate and private: nothing leaves your browser.
Your daily macros
Estimates use the Mifflin-St Jeor equation. Use them as a starting point and adjust based on real-world progress over 2–4 weeks.
How this macro calculator works
Your Basal Metabolic Rate (BMR) is the energy your body needs at complete rest. This tool estimates it with the Mifflin-St Jeor equation, widely regarded as the most accurate predictive BMR formula for healthy adults:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Your TDEE is BMR multiplied by an activity factor (1.2 for sedentary up to 1.9 for extremely active). To lose fat we subtract ~20% (a moderate cut); to gain muscle we add ~15% (a lean bulk); to maintain we eat at TDEE. Target calories are then split into macros using the standard energy values: protein and carbs = 4 kcal/g, fat = 9 kcal/g.
Frequently asked questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day — your resting metabolism plus movement, workouts and digestion. It equals your BMR times an activity multiplier.
Which BMR formula is used?
The Mifflin-St Jeor equation. Published in 1990, it has repeatedly outperformed older equations (like Harris-Benedict) for predicting resting metabolic rate in healthy adults.
How much protein should I eat?
A common evidence-based range is about 1.6–2.2 g of protein per kg of body weight when training. The higher-protein split here lands most active people in that range; pick the split that best matches your preferences and adjust as needed.
What does IIFYM mean?
IIFYM stands for "If It Fits Your Macros" — a flexible dieting method where you hit daily protein, carb and fat targets instead of banning specific foods.
Disclaimer: This calculator provides general estimates for informational purposes only and is not medical or nutritional advice. Consult a qualified healthcare professional before making significant changes to your diet or exercise routine.