TDEE & Macro Calculator
Calculate your BMR and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, then get a target calorie goal, a protein/carb/fat macro breakdown, sugar and saturated fat limits, and calorie targets across six weight-loss and weight-gain rates — right in your browser. Nothing is sent to a server.
Accurate TDEE calculation
Uses the Mifflin-St Jeor equation — the formula most modern fitness trackers rely on — combined with your activity level to estimate total daily calorie burn.
Goal-based calorie targets
Choose a weight loss, maintenance, or weight gain goal, and get a target daily calorie number automatically adjusted from your TDEE.
Macro breakdown
Pick a preset macro split (Balanced, High Protein, Low Carb, or Keto) or enter a fully custom protein/carb/fat percentage split, and see exact grams for each.
Calorie targets by goal
See a full table of daily calorie targets for mild, moderate, and aggressive weight loss or weight gain (0.5, 1, and 2 lb/week), each calculated from your TDEE using the standard ~3,500 kcal-per-pound rule.
Sugar and saturated fat limits
Alongside your protein, carb, and fat macro split, see a recommended daily added-sugar and saturated-fat cap, each calculated as about 10% of your target calories.
Quick BMI reference
Your BMI is shown as a quick reference alongside your TDEE, with a link to the full BMI Calculator for a detailed category gauge, weight-range table, waist-to-height ratio, and heart rate zones.
Common foods macro reference
An expandable reference table shows the protein, carb, and fat content of common fruits, vegetables, proteins, meals, and beverages — handy for building out a day's meal plan around your targets.
Common Mistakes to Avoid
Confusing BMR with TDEE
Solution:
BMR is calories burned at complete rest; TDEE adds your activity level on top — always use TDEE, not BMR, to set a calorie target.
Cutting calories too aggressively
Solution:
Very large deficits can be hard to sustain and may affect muscle retention — a moderate 15-20% deficit is usually more sustainable than 25%+.
Ignoring the sugar and saturated fat sub-limits
Solution:
Hitting your macro grams for the day doesn't guarantee a healthy mix — keeping added sugar and saturated fat under roughly 10% of calories each still matters for long-term health, even within the same protein/carb/fat totals.
Frequently Asked Questions
TDEE is your maintenance calorie level; your calorie goal adjusts that up or down based on whether you want to lose, maintain, or gain weight.
Yes, ideally — the presets always total 100%. If you use a custom split that doesn't add up to 100%, the tool still calculates grams as entered, but the numbers may not reflect your full calorie target.
Each rate (0.5, 1, or 2 lb per week) uses the standard rule of thumb that roughly 3,500 kcal equals one pound of body weight, applied as a daily deficit (for weight loss) or surplus (for weight gain) from your TDEE.
Yes, same formula (weight divided by height squared) and the same standard WHO/CDC categories — this is just a quick one-line reference. Use the full BMI Calculator for the category gauge, personal weight-range table, waist-to-height ratio, and heart rate zones.
Accurate TDEE calculation
Uses the Mifflin-St Jeor equation — the formula most modern fitness trackers rely on — combined with your activity level to estimate total daily calorie burn.
Goal-based calorie targets
Choose a weight loss, maintenance, or weight gain goal, and get a target daily calorie number automatically adjusted from your TDEE.
Macro breakdown
Pick a preset macro split (Balanced, High Protein, Low Carb, or Keto) or enter a fully custom protein/carb/fat percentage split, and see exact grams for each.