TDEE and macro calculator
Your maintenance calories, targets to cut, maintain or build, and a protein, fat and carb split. It uses the same formulas as the Body tab in Enhanced Training Studio, and runs in your browser: nothing is sent anywhere.
Estimates from standard formulas, for planning. Not medical or dietary advice. If you have a medical condition, are pregnant, or have a history of eating disorders, talk to a doctor or dietitian before changing what you eat.
Questions
What is TDEE?
Total daily energy expenditure: the calories you burn in a day, made up of your resting metabolism (BMR), the energy used to digest food, and everything you do. It's the number of calories that keeps your weight steady, also called maintenance.
Which formula does the calculator use?
Mifflin–St Jeor, from your sex, age, height and weight. If you enter your body fat percentage it uses Katch–McArdle instead, which works from lean body mass and suits muscular people better. Your BMR is then multiplied by an activity factor.
How accurate is it?
Any formula is an estimate, often off by a few hundred calories for a given person. Use it as a starting point, then adjust from your weight trend over 2 to 4 weeks: if your average weight isn't moving the way you intended, change your intake a little and give it another couple of weeks.
How is protein worked out?
About 2.0 g per kg of body weight a day, 2.2 g when cutting, or 2.5 g per kg of lean mass if you enter your body fat. For heavier people without a body fat figure, it uses the weight at a BMI of 27 so the target doesn't climb with fat mass. These are in line with sports nutrition position stands for people who lift.
Why won't it go below a certain number of calories?
Targets never go below 1,500 kcal for men or 1,200 kcal for women. Eating less than that is hard to do safely without medical supervision.