TDEE & Macro Calculator
Calculate your Total Daily Energy Expenditure and optimal macronutrient split using three research-backed formulas. Enter your details to find out how many calories you need to reach your goal.
What Is TDEE and Why Does It Matter?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, combining your basal metabolic rate (BMR) with the energy cost of physical activity, digestion, and non-exercise movement. Understanding your TDEE is the foundation of any evidence-based nutrition plan — whether your goal is fat loss, muscle gain, or maintaining a healthy weight.
Unlike simple calorie calculators, this tool compares three peer-reviewed formulas so you can see the range of estimates and choose the one that fits your body best. When you provide your body fat percentage, the Katch-McArdle equation — considered the gold standard for lean individuals — becomes available, giving you the most accurate picture possible without laboratory testing.
Once you know your TDEE, the next step is splitting those calories into macronutrients: protein for muscle repair and satiety, carbohydrates for energy and performance, and dietary fat for hormones and nutrient absorption. This calculator provides a goal-adjusted macro split based on current sports nutrition research, so you can start eating with purpose right away.
TDEE & Macro Calculator
Enter your details to calculate daily calorie needs and optimal macro split
Your Daily Calorie Target
Macro Breakdown
Formula Comparison
| Formula | BMR | TDEE |
|---|---|---|
Mifflin-St Jeor Most accurate for general population | 1,699 kcal | 2,633 kcal |
Harris-Benedict Revised 1984 equation | 1,763 kcal | 2,732 kcal |
Katch-McArdle Enter body fat % to enable | -- | -- |
This calculator provides estimates based on peer-reviewed formulas and is intended for educational purposes only. Individual metabolic rates vary based on genetics, body composition, hormonal factors, and other variables. Consult a registered dietitian or healthcare provider before making significant changes to your diet. Calorie and macro recommendations are starting points — adjust based on real-world results over 2-4 weeks.
Methodology
Three BMR Formulas Compared
Mifflin-St Jeor (1990) — widely considered the most accurate for the general population. For males: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. For females: replace +5 with -161. Validated against indirect calorimetry within +/- 10% for most adults (Mifflin et al., Am J Clin Nutr, 1990).
Harris-Benedict Revised (Roza & Shizgal, 1984) — an updated version of the original 1919 formula. Male: BMR = (13.397 x weight) + (4.799 x height) - (5.677 x age) + 88.362. Female: BMR = (9.247 x weight) + (3.098 x height) - (4.330 x age) + 447.593. Tends to slightly overestimate in overweight populations.
Katch-McArdle (1996) — uses lean body mass (LBM) instead of total weight, making it the preferred formula for athletic or lean individuals: BMR = 370 + (21.6 x LBM in kg). Requires body fat percentage input. Especially useful when body composition is known.
Activity Multipliers
TDEE is calculated by multiplying BMR by a Physical Activity Level (PAL) factor: Sedentary = 1.2, Lightly Active = 1.375, Moderately Active = 1.55, Very Active = 1.725, Extra Active = 1.9. These multipliers originate from the WHO/FAO/UNU report on human energy requirements and have been widely adopted in clinical practice.
Macro Recommendations
Protein is set at 2.0 g/kg for fat loss (to preserve muscle in a deficit), 1.8 g/kg for maintenance, and 2.2 g/kg for muscle gain (per the International Society of Sports Nutrition position stand, 2017). Fat is set at 25% of total calories, in line with the Acceptable Macronutrient Distribution Range (AMDR). Carbohydrates fill the remaining calories. These defaults can be adjusted to individual preference and tolerance.
Related Tools
Body Composition Calculator
Estimate body fat % using the Navy method, BMI, and waist circumference.
Hydration Calculator
Get a personalized daily water intake target based on your weight and activity.
Ideal Body Weight Calculator
See your healthy weight range using five medical formulas.
Caffeine Half-Life Calculator
Track caffeine levels and find the optimal cutoff time for sleep.
Frequently Asked Questions
How many calories do I need per day?
Your daily calorie needs depend on your Basal Metabolic Rate (BMR) and activity level. A sedentary adult typically needs 1,600-2,400 kcal/day, while very active individuals may need 2,400-3,500+ kcal/day. Use this calculator with your specific details for an accurate estimate.
What is the difference between TDEE and BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain vital functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor that accounts for exercise, daily movement, and the thermic effect of food. TDEE is always higher than BMR.
What are macros and why do they matter?
Macronutrients (macros) are the three main categories of nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a unique role — protein builds and repairs tissue, carbs fuel activity and brain function, and fats support hormones and cell health. The right macro split helps you reach your goals more effectively than calorie counting alone.
How accurate is a TDEE calculator?
TDEE calculators provide estimates that are typically within 10-15% of your actual expenditure. The Mifflin-St Jeor equation is considered the most accurate for most people. For the best results, use your calculated TDEE as a starting point, track your weight for 2-3 weeks, and adjust by 100-200 kcal if your weight is not trending as expected.
Should I eat more or less than my TDEE?
It depends on your goal. To lose weight, eat below your TDEE (a deficit of 250-500 kcal/day is sustainable). To gain weight or muscle, eat above your TDEE (a surplus of 250-500 kcal/day). To maintain your current weight, eat at your TDEE. Extreme deficits or surpluses are generally not recommended.
How do I calculate macros for muscle gain?
For muscle gain, aim for a moderate calorie surplus (250-500 kcal above TDEE) with high protein intake (1.8-2.2 g per kg of body weight). Distribute remaining calories between carbs (to fuel workouts) and fats (for hormonal health, at least 20-25% of total calories). Consistent strength training is essential alongside proper nutrition.
What activity level should I choose?
Choose Sedentary if you have a desk job with little exercise. Lightly Active for 1-3 days of light exercise or walking per week. Moderately Active for 3-5 days of moderate exercise. Very Active for 6-7 days of hard exercise or a physically demanding job. Extra Active for professional athletes or those training twice daily. When in doubt, choose one level lower — most people overestimate their activity.
How often should I recalculate my TDEE?
Recalculate every 4-6 weeks, or whenever your weight changes by more than 2-3 kg, your activity level changes significantly, or you are not seeing expected progress. As you lose weight your BMR decreases, so your calorie target should be adjusted downward. The same applies in reverse when gaining weight.
Get personalized results with your real data
Sign up free, connect your wearable, and get calculations based on your actual health data — updated daily.