TDEE & Macro Calculator
Determine your daily calorie needs and optimal macronutrient split.
Age
Weight (lbs)
Height (ft & in)
Activity Level
Your Goal
Diet Preference
The Science of TDEE
Understanding your body's energy needs is the foundation of any successful diet, whether you want to lose fat, build muscle, or just stay healthy.
- BMR (Basal Metabolic Rate): This is the number of calories your body burns at rest just to keep your organs functioning. This tool uses the highly accurate Mifflin-St Jeor equation.
- TDEE (Total Daily Energy Expenditure): This is your BMR multiplied by your activity level. It represents the total calories you burn in a 24-hour period.
- The Golden Rule: To lose weight, you must eat fewer calories than your TDEE (a caloric deficit). To gain weight, you must eat more (a caloric surplus).
- Macros matter: While total calories dictate weight change, macronutrients dictate body composition. High protein helps retain muscle during a cut, while fats govern hormone production, and carbs provide energy for intense workouts.