TDEE & Macro Calculator
Calculate Total Daily Energy Expenditure (TDEE) and macro distribution (Protein/Fat/Carbs) for your weight loss, muscle gain, or maintenance goal.
#tdee#macro#calories#nutrition#diet#protein#carbs#fat#fitness
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How to use
- 1Select gender, enter age, weight, and height
- 2Choose an activity level that matches your lifestyle
- 3Select your goal: Lose Weight, Maintain, or Gain Muscle
- 4Pick a macro preset: Balanced, Low Carb, or High Protein
- 5View TDEE, calorie target, macro pie chart, and meal breakdown
Frequently Asked Questions — TDEE & Macro Calculator
What is TDEE?+
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day including base metabolism and physical activity. Eat below TDEE to lose weight, above to gain.
What are macros and why do they matter?+
Macros (macronutrients) are Protein, Carbohydrates, and Fat — the three main calorie-providing nutrients. Tracking macros is more effective than calorie counting alone for body composition goals.
When should I use Katch-McArdle instead of Mifflin-St Jeor?+
Use Katch-McArdle if you know your body fat percentage (e.g., from a DEXA scan or the US Navy method). It calculates BMR from Lean Body Mass and is more accurate for lean athletes.