TDEE & Macro Calculator for Athletes
Calculate Total Daily Energy Expenditure (TDEE) and customize macronutrient splits for bulking, cutting, or maintenance. Supports Mifflin-St Jeor and Katch-McArdle formulas.
Slide left for Higher Carb/Lower Fat, right for Lower Carb/Higher Fat. Protein is prioritized.
Target Daily Calories
Protein
180gFats
70gCarbs
300gAbout
Professional athletes and physique competitors rely on precise energy balance management to alter body composition. This tool calculates Total Daily Energy Expenditure (TDEE) using established metabolic formulas. Unlike generic calculators, it offers the Katch-McArdle equation for individuals with known body fat percentages, providing a more accurate Basal Metabolic Rate (BMR) for muscular physiques.
The critical function here is the adjustment of macronutrient ratios. Energy balance determines weight direction, but macronutrient composition dictates whether that weight change comes from fat or muscle tissue. This tool allows for granular control over protein, fat, and carbohydrate distribution to align with specific training phases, such as pre-contest preparation or off-season hypertrophy blocks.
Formulas
The calculator employs two primary methods for estimating basal expenditure.
1. Mifflin-St Jeor Equation (Standard):
Where W is weight (kg), H is height (cm), and A is age (years).
2. Katch-McArdle Equation (Lean Mass):
Where LBM (Lean Body Mass) is derived from body fat percentage.
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 | Very hard exercise & physical job |