About this calculator
This website hosts a free TDEE & Macro Calculator designed to help you estimate your daily energy needs and a simple macro split for your training goals.
Formulas and assumptions are explained in plain language, with practical guidance for adjusting your intake.
You get maintenance calories plus cutting/bulking targets and a macro baseline you can tweak.
No account is required. You control what you enter. Read the Privacy Policy for details.
It’s a starting point. Real-world tracking and adjustments are still needed.
Who created this?
The calculator and website were created by João Freitas as a personal project combining an interest in training, nutrition and data. The goal is to offer a clean, fast and ad-supported tool that is easy to use on both desktop and mobile.
Important: this tool is educational and informational. It does not provide medical advice and it is not a substitute for professional guidance.
What does this tool do?
The main page allows you to estimate your TDEE (Total Daily Energy Expenditure), BMR (Basal Metabolic Rate) and suggested calories for cutting, bulking or maintenance, as well as a simple macro split for protein, fats, carbs and fibre.
How does the calculator work?
When you provide a reasonable body fat estimate, the calculator uses a lean-mass-based formula (Katch–McArdle) to estimate BMR. If body fat is not available, it falls back to the Mifflin–St Jeor equation, one of the most widely used methods in nutrition science.
Your activity level is then applied as a multiplier to estimate your TDEE. Suggested calories for cutting and bulking are calculated as percentages below or above your maintenance calories. Macro suggestions are based on grams per kilogram of body weight, with remaining calories going to carbohydrates.
Activity multipliers (how “active” changes calories)
Activity multipliers are an approximation of how much energy you expend beyond resting metabolism. If you’re unsure, choose a conservative option and adjust after 2–3 weeks of consistent tracking.
| Level | Typical description | How to choose |
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Macro approach (why protein/fat are set first)
For most people, setting protein and fat first helps with satiety, recovery and adherence. Carbohydrates then “fill the gap” to match your calorie target. This is a simple baseline-not a one-size-fits-all plan.
How to use this calculator step by step
These steps are a simple way to start using your results in real life without overcomplicating things:
- Fill in your age, sex, height and weight as accurately as possible.
- Select an activity level that reflects your usual week, not just one day.
- If you know your body fat, enter it. If not, use the range option and be realistic rather than optimistic.
- Choose your goal (fat loss, muscle gain or maintenance) and review the suggested calories.
- Check the suggested protein, fats, carbs and fibre and adjust slightly based on your preferences.
- Follow the plan consistently for at least 2–3 weeks while tracking your bodyweight trends.
- If your weight is changing faster or slower than expected, adjust your calories by 5–10% and repeat.
How accurate are the results?
Even excellent formulas can be off for an individual. The most reliable approach is to use the calculator as a starting estimate, then validate it with real data (scale trend, measurements, training performance and hunger).
If your weekly trend is not moving as expected, small changes (often 100–200 kcal/day) are usually enough. Avoid large swings unless you have a clear reason.
Limitations and important notes
All results are estimates. Individual energy needs can vary based on many factors such as genetics, hormones, sleep, stress and training history.
This tool is not a substitute for personalised medical or nutritional advice. Always speak with a qualified professional before making major changes to your diet, training or lifestyle.
Formulas and sources (for transparency)
Below is a short list of widely used equations and references related to energy expenditure and resting metabolic rate. This page summarises them in plain language to keep the tool easy to use.
Privacy and contact
You can read how data, cookies and advertising are handled on the Privacy Policy page. If you would like to reach out, you can use the form available on the Contact page.
Frequently asked questions
Future improvements
Over time the tool may be updated with additional features such as different macro presets, unit options, small articles about training and nutrition, or other calculators that can be useful for people tracking their progress.