TDEE and Macro Calculator
Estimate Total Daily Energy Expenditure (TDEE) and calculate personalized macronutrient splits (Protein, Carbs, Fats) for cutting, bulking, or maintenance.
About
Caloric balance is the primary driver of weight change, but macronutrient composition dictates body composition. This tool uses the Mifflin-St Jeor equation - considered the gold standard for accuracy - to establish your baseline metabolic rate. It then layers activity multipliers and specific goal percentages (deficit or surplus) to generate a precise daily nutritional target. Whether you are an athlete optimizing performance or someone looking to lose body fat while retaining muscle, knowing your exact gram-for-gram macro split is the first step.
Formulas
The calculator first finds the Basal Metabolic Rate (BMR) using Mifflin-St Jeor:
Where W is weight (kg), H is height (cm), A is age, and S is +5 for men or -161 for women.
TDEE is then calculated by applying the activity multiplier:
Reference Data
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little to no exercise |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extra Active | 1.9 | Physical job & hard training |
| Goal | Adjustment | Standard Approach |
| Cut (Fat Loss) | -15% to -25% | High Protein, Mod Fat, Low Carb |
| Maintain | 0% | Balanced Split (e.g., 40/30/30) |
| Bulk (Muscle Gain) | +10% to +15% | High Carb, Mod Protein, Mod Fat |