Health

TDEE and Macro Calculator

Understand Your Energy Needs

This calculator determines your Total Daily Energy Expenditure (TDEE) and breaks down your optimal macronutrient distribution based on your body metrics and activity level.

Calculation Type

Select the calculation method that best fits your needs

Gender

Age (years)*

years

Weight*

Height*

Activity Level

Your typical weekly physical activity level

Fitness Goal

Your primary fitness objective.

Macro Preference

Choose a macronutrient distribution plan.

Protein Calculation Method

How protein target is determined.

Calculation Tips

Click to show tips

Try an Example

Pick a scenario to see how the calculator works, then adjust the values

Muscle Building

High-protein plan for a moderately active male aiming to gain lean mass

Key values: 30yo male · 80 kg · +15% surplus

Weight Loss

Balanced deficit plan for a lightly active female targeting steady fat loss

Key values: 28yo female · 65 kg · -25% deficit

Keto Diet

Very low carb, high fat plan for metabolic adaptation

Key values: 35yo male · 90 kg · Ketogenic

Calculate Your Daily Macronutrients

Enter your details to get personalized macronutrient recommendations.

Documentation

This calculator is also known as TDEE and Macro Calculator.

Read the complete guide

Understanding TDEE

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including resting metabolism, physical activity, and digestion.

Examples

Example TDEE Calculation

A 25-year-old female with moderate activity

This example shows how activity level significantly impacts daily calorie needs

Key takeaway: Adjusting your intake to match your TDEE is key for weight management

Applying Your TDEE Results

Use your TDEE as a baseline for setting calorie targets based on your goals.

Track your intake for 2-3 weeks
Monitor weight changes
Adjust calories based on results

Frequently Asked Questions about TDEE and Macro Calculator

How accurate is TDEE estimation?

TDEE calculations provide a good starting point, but individual metabolism varies. Monitor your weight and adjust as needed.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions. TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor to account for exercise and daily movement, giving a more accurate picture of total daily calorie needs.

Should I eat my TDEE calories every day or adjust on rest days?

For simplicity, most people eat the same amount daily. However, some prefer calorie cycling, eating slightly more on training days and less on rest days while keeping the weekly average at their target. Both approaches work as long as the weekly total aligns with your goals.