TDEE & Macro Calculator
Estimate your TDEE, BMR, maintenance calories and a simple macro split for cutting, bulking or maintaining your weight, using your body stats, activity level and body fat (range or exact %).
This page is more than a calculator: it explains what the numbers mean, which formulas are used, and how to apply the results in a realistic way. Use it as a simple starting point - then adjust based on your weekly progress.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day - your resting metabolism (BMR) plus the energy used for daily movement, exercise and digesting food. Eat around your TDEE to maintain weight, below it to lose fat, and above it to gain muscle.
Step-by-step
- Enter age, sex, height, weight and your typical activity level.
- Choose a body fat range (or enter an exact % if you know it).
- Press Calculate to see your estimated maintenance calories (TDEE).
- Pick a goal (cut / maintenance / bulk) to update the macro targets.
- Use the water estimate as a practical daily target, then adjust for heat and training.
Tip: your "activity level" should represent an average week (not your hardest day).
Formulas used
- BMR (with body fat): Katch-McArdle → uses estimated lean mass.
- BMR (without body fat): Mifflin-St Jeor → uses age, height and weight.
- TDEE = BMR × activity factor (sedentary → athlete).
- Fiber guideline: ~14 g per 1,000 kcal (simple estimate).
These are widely used estimation methods. Your real maintenance can differ - track body weight trends over 2-4 weeks for the best calibration.
Water formula explained
We estimate hydration from body weight - roughly 33 ml of water per kilogram per day (about 0.5 oz per pound). Metric and imperial units are converted automatically.
Different methods exist (some include water from food, or scale with energy intake). Treat this as a practical starting point and adjust to your own needs.
This is a practical estimate, not a medical prescription. Heat, altitude, sweat rate, caffeine and salt intake can shift your needs.
Macro logic (simple and realistic)
- Protein is set per kg of body weight (higher on cuts to protect muscle).
- Fat has a minimum target for hormones and satiety.
- Carbs use the remaining calories (support training performance).
- If carbs look low, choose a smaller deficit or increase daily steps.
If you want a deeper breakdown, open the Learn More page for examples and common mistakes.
Read the full TDEE guide →Activity multipliers: how TDEE scales
Your TDEE is your BMR multiplied by an activity factor. This calculator uses the standard multipliers:
| Activity level | Factor | Typical week |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or 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 |
| Athlete | 1.9 | Twice-daily training or a physical job |
FAQ
Why do my results change when I change body fat?
Because the Katch-McArdle equation estimates BMR using lean mass. Lean mass is the biggest driver of resting energy needs, so a different body fat estimate changes the BMR and therefore your TDEE.
Is the calorie deficit guaranteed to work?
It's a best estimate. Real-world results depend on adherence, tracking accuracy, NEAT (daily movement), sleep, stress and water retention. Use the calculator as a starting point and adjust based on 2-4 weeks of trends.
What if the macro numbers look "too high" or "too low"?
Start with the maintenance target for 7-10 days, then choose a mild cut or mild bulk. If training performance drops fast, your deficit may be too aggressive. If you gain too quickly on a bulk, reduce calories slightly.
Why does the water value differ from other recommendations online?
Different methods exist. This page uses a bodyweight heuristic (~33 ml/kg ≈ 0.5 oz/lb). Other sources use total water targets (including food water), or use energy intake. The best target is the one you can follow consistently while keeping hydration markers reasonable.
Should I trust the "athlete" activity level?
Only if your weekly training volume and daily movement are genuinely high (most days). Many people overestimate activity, which inflates TDEE. When in doubt, choose a lower level and adjust after 2-3 weeks.
Can I use this tool for body recomposition?
Yes. Start near maintenance with higher protein and progressive training. Track strength and waist measurements. Recomposition is slower, but often more sustainable than aggressive cuts.
References
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. doi:10.1093/ajcn/51.2.241
- Katch FI, McArdle WD. Nutrition, Weight Control, and Exercise. Lea & Febiger. (Katch-McArdle lean-mass BMR equation.)
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of protein supplementation on resistance training. Br J Sports Med. 2018;52:376-384. doi:10.1136/bjsports-2017-097608
Maintained by João Freitas
Disclaimer: educational purposes only. Not medical advice. If you have a medical condition, talk to a qualified professional.