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TDEE & Macro Calculator

Get your Total Daily Energy Expenditure and personalized macro targets in seconds.

Your Stats
Units:
cm
kg
Activity Level
?️
Sedentary
?
Light
?
Moderate
?
Very Active
?
Athlete
Your Goal
?
Cut
−500 cal
⚖️
Maintain
±0 cal
?
Bulk
+300 cal
?
Aggressive
+500 cal
?
Ready to calculate
Fill in your stats on the left and hit Calculate to see your personalized calorie & macro targets.
How it works: Uses the Mifflin-St Jeor equation — the most validated BMR formula for most adults. TDEE = BMR × activity multiplier. Macros: Cut = 35p/35c/30f · Maintain = 30p/40c/30f · Bulk = 25p/50c/25f. Results are estimates — individual metabolism varies.