Fitness calculator
TDEE & Macro Calculator
Find your daily calorie target and a balanced macro plan in seconds.
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How this estimate works
BMR uses the Mifflin–St Jeor equation. TDEE multiplies BMR by your activity level. Protein is set at 2 g/kg, fat at 25% of calories, and carbohydrates fill the remaining calories.
This educational estimate is not medical advice. Energy needs vary; consult a qualified professional for personal guidance.
FAQ
What is TDEE?
Total Daily Energy Expenditure is the estimated energy your body uses in a full day, including activity.
How accurate is this calculator?
It is a useful starting estimate. Track your weight and intake for two to four weeks, then adjust based on your actual trend.
Should I eat below my BMR?
BMR is not a recommended intake target. Aggressive deficits can be difficult to sustain, so seek professional advice before making a large calorie reduction.
Are my measurements stored?
No. All calculations happen locally in your browser and your health metrics are not sent to our servers.