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TDEE & Macros Calculator

Calculate your daily calorie needs and optimal macro breakdown based on your goals

Your Stats

Activity Multipliers

  • Sedentary: Little or no exercise
  • Lightly Active: 1-3 days light exercise/week
  • Moderately Active: 3-5 days moderate exercise/week
  • Very Active: 6-7 days intense exercise/week
  • Extremely Active: Physical job or twice-daily training

Your Results

BMR (Basal Metabolic Rate)
0
Calories burned at rest per day
TDEE (Total Daily Energy Expenditure)
0
Daily Calorie Target
0
Adjusted for your goal
Macro Breakdown
Protein
0g
0 cal
Carbs
0g
0 cal
Fat
0g
0 cal
Pro Tip: These calculations are estimates. Adjust based on your progress. If you're not seeing results after 2-3 weeks, adjust calories by ±200 and monitor.