Health & Fitness
TDEE & macro calculator
Calculate your daily calorie target and get personalized protein, carb, and fat macros for your fitness goal.
TDEE & Macro Calculator
Calculate your Total Daily Energy Expenditure and macro targets.
Your inputs stay in your browser and are not uploaded.
Your Daily Targets
- BMR (basal metabolic rate)
- 1,718 kcal
- TDEE (total daily energy expenditure)
- 2,662 kcal
- Target daily calories
- 2,662 kcal
Macro Breakdown
25%
50%
25%
Protein
165g
660 kcal
Carbs
334g
1,337 kcal
Fat
74g
666 kcal
This calculator is for general fitness planning and is not medical advice. Consult a healthcare professional before making dietary changes.
Frequently asked questions
- What is the Mifflin-St Jeor equation?
- The Mifflin-St Jeor equation calculates your Basal Metabolic Rate (BMR) based on your gender, weight, height, and age. It is widely considered the most accurate BMR formula for the general population. Your TDEE is your BMR multiplied by an activity factor.
- How are macros calculated?
- Protein is set at 2.2 g per kg of body weight (a common recommendation for active individuals). Fat is set at 25% of target calories. Carbohydrates fill the remaining calories. For keto, the split shifts to 70% fat, 5% carbs, and 25% protein.
- How many calories should I cut to lose fat?
- A deficit of 500 calories per day leads to roughly 1 lb of fat loss per week (3,500 kcal per pound). The calculator applies a 500-calorie deficit when you select Lose fat. For a gentler cut, adjust the target manually.
- Is this calculator medical advice?
- No. This calculator is for general fitness planning and is not medical advice. Consult a healthcare professional or registered dietitian before making significant dietary changes.