TDEE / Macro Calculator
Daily calories and a protein/carb/fat split for your goal.
Input sheet
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Total Daily Energy Expenditure is the single most important number for any diet — it's how many calories you burn in a full day. This tool calculates it and splits the result into protein, carbohydrate, and fat targets so you have a complete eating plan.
How it works
Mifflin-St Jeor BMR times an activity factor gives TDEE; macros split it 30% protein, 40% carbs, 30% fat (4/4/9 cal per gram).
TDEE starts from your Mifflin-St Jeor BMR (calories at complete rest) and multiplies by an activity factor from 1.2 for sedentary to 1.725 for very active. That product is roughly what you'd eat to maintain your current weight.
The macro split here is 30% protein, 40% carbs, and 30% fat. Protein and carbs carry 4 calories per gram and fat carries 9, which is how the calorie percentages convert into grams.
TDEE = (10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5/−161) × activity factor. Protein g = TDEE × 0.30 ÷ 4; carbs g = TDEE × 0.40 ÷ 4; fat g = TDEE × 0.30 ÷ 9.
Worked examples
A 30-year-old man, 5'10", 175 lb, moderately active (1.55). → About 2,728 cal/day: 205 g protein, 273 g carbs, 91 g fat.
BMR ≈ 1,760 × 1.55 ≈ 2,728; 2,728 × 0.30 ÷ 4 ≈ 205 g protein.
The same man aiming to lose weight. → Eat about 2,228 cal/day for roughly 1 lb/week loss.
2,728 − 500 ≈ 2,228 (a 500-cal daily deficit ≈ 1 lb/week).
Tips & gotchas
- Eat about 500 calories under TDEE to lose roughly a pound a week, or 250-500 over it to gain lean mass slowly.
- Hit your protein target first — it preserves muscle in a cut and supports growth in a bulk; adjust carbs and fat to taste.
- Recalculate TDEE after every 5-10 lb of change, since a lighter body burns fewer calories.
- If real-world results diverge from the estimate after three weeks, trust the scale and adjust by 100-200 calories.
FAQ
How do I pick the right activity level?
Base it on your weekly total, not your best day. Desk job with little exercise is sedentary to lightly active; structured training 4-6 days a week is moderately to very active. When unsure, pick lower and adjust up.
Is the 30/40/30 macro split the only option?
No — it's a balanced default. Higher-protein or lower-carb splits work too. The calorie total drives weight change; the macro split mainly affects performance, satiety, and body composition.
Why does TDEE matter more than the foods I eat?
Weight change follows your calorie balance against TDEE. Food quality, timing, and macros shape health and composition, but the calorie total relative to TDEE is what moves the scale.
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