TDEE & Macro Calculator

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TDEE stands for total daily energy expenditure: roughly how many calories you burn in a day including movement. This calculator estimates it from your sex, age, height, weight and activity level, then turns it into a daily calorie target and a protein, carb and fat split for your goal. It is free, needs no signup, runs in your browser, and nothing you enter is uploaded.

Here is what it actually does. You pick male or female, set your age (15 to 80, by slider or number box), and enter height and weight in either metric (cm and kg) or imperial (feet, inches and pounds). Then you pick one of five activity levels (Sedentary, Light, Moderate, Very Active, Athlete) and one of four goals: Cut (minus 500 calories), Maintain, Bulk (plus 300) or Aggressive (plus 500). Press the button and you get your daily target, your BMR, your TDEE, and a projected weekly change in kilograms.

The formula is stated on the page: the Mifflin-St Jeor equation for BMR, multiplied by an activity factor of 1.2, 1.375, 1.55, 1.725 or 1.9 depending on the level you chose. The target is TDEE plus or minus the goal adjustment. Macros are fixed percentages of that target: Cut is 35 percent protein, 35 carbs and 30 fat; Maintain is 30/40/30; Bulk and Aggressive are 25/50/25. Protein and carbs count 4 calories per gram, fat 9. A per-meal section splits the daily calories evenly across 3, 4, 5 or 6 meals.

The limits are worth knowing. The macro split is a flat percentage, not based on your body weight or training, and the projection is plain arithmetic using 7700 calories per kilogram. It is a starting number to adjust against real-world results, not a prescription.

How to use it

  1. Choose sex, units (metric or imperial), age, height and weight.
  2. Pick an activity level from Sedentary to Athlete and a goal: Cut, Maintain, Bulk or Aggressive.
  3. Press Calculate My TDEE to see BMR, TDEE, your daily target, macros in grams and calories per meal.

Worked example

A 28-year-old woman, 165 cm, 65 kg, Moderate activity, goal Cut. BMR = 10 x 65 + 6.25 x 165 - 5 x 28 - 161 = 1,380 calories (1,380.25 before rounding). TDEE = 1,380.25 x 1.55 = 2,139. Cut subtracts 500, so the daily target is 1,639 calories. At 35/35/30 that is 143 g protein, 143 g carbs and 55 g fat. The projection shows -0.45 kg per week, and three meals come to 546 calories each.

FAQ

Which formula does it use?

The Mifflin-St Jeor equation for BMR: 10 x weight in kg + 6.25 x height in cm - 5 x age, then plus 5 for men or minus 161 for women. TDEE is BMR multiplied by 1.2, 1.375, 1.55, 1.725 or 1.9 for the five activity levels.

Is this medical advice?

No. It is an estimate, and individual metabolism varies. Use the result as a starting point, adjust against how your weight actually changes, and talk to a doctor or dietitian before making big diet changes or if you have a medical condition.

How are the macros worked out?

They are fixed percentages of your daily target: Cut 35% protein, 35% carbs, 30% fat; Maintain 30/40/30; Bulk and Aggressive 25/50/25. Protein and carbs are 4 calories per gram, fat is 9.

What do the goals change?

Cut subtracts 500 calories from TDEE, Maintain leaves it as is, Bulk adds 300 and Aggressive adds 500. The projection shown is that daily difference times 7 divided by 7700, in kg per week.

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