Macro & TDEE
Calculator
Find out exactly how many calories your body needs, and how to split them across protein, carbs and fat to reach your goal faster.
- Calories & Macros
- Cut · Maintain · Build
- Meal Breakdown
- Download PDF
About this tool
What is a TDEE and Macro Calculator?
TDEE stands for Total Daily Energy Expenditure, the total calories your body burns in a day. Your macros are the protein, carbs and fat that make up those calories. This calculator works out both, tailored to you.
Tell us about yourself
Age, weight, height and biological sex, the inputs that determine your base metabolic rate using the Mifflin-St Jeor equation.
Set your activity and goal
From sedentary to athlete, across five activity levels. Choose to cut fat, maintain, or build muscle. Your calorie and macro targets shift accordingly.
Get your plan and adjust
Instant macro breakdown, meal split and fiber target. Slide your calorie target, protein ratio and fat percentage to fine-tune around your style.
This tool is for informational purposes only and does not constitute medical or nutritional advice. Consult a qualified professional before making significant changes to your diet or training.
