About the TDEE & Macro Calculator
TDEE (total daily energy expenditure) is the number of calories you burn in a day: your basal metabolic rate plus everyday movement, exercise and digestion. Eat at your TDEE and your weight stays about the same; eat less and you lose, eat more and you gain.
This calculator estimates BMR with the Mifflin-St Jeor equation, multiplies it by an activity factor, then applies a percentage deficit or surplus for your goal. It turns the result into a macro plan (balanced, low carb, high protein, keto or protein per pound of body weight) with grams per day and per meal.
How to use
- Choose your sex and units, enter age, height and weight, and pick the activity level that matches a typical week. If unsure, pick one level lower.
- Select a goal: cut, maintain or bulk, and choose how big the deficit or surplus should be.
- Read your daily calorie target and the estimated weekly weight change.
- Pick a macro split, or choose “Protein by body weight” to set protein in g/lb (or g/kg) and fat as a percentage.
- Choose 3, 4 or 5 meals a day to see how much protein, carbs and fat to eat per meal.
TDEE formula and activity multipliers
BMR (Mifflin-St Jeor, 1990)
Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
TDEE = BMR × activity multiplier
| Activity level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Lightly active (1–3 days/week) | 1.375 |
| Moderately active (3–5 days/week) | 1.55 |
| Very active (6–7 days/week) | 1.725 |
| Extra active (physical job, 2× a day) | 1.9 |
Example: a 30-year-old man, 5 ft 9 in, 154 lb (175 cm, 70 kg), moderately active: BMR 1,648.75 kcal, TDEE 1,648.75 × 1.55 ≈ 2,556 kcal. A 20% cut gives about 2,044 kcal, a 511 kcal daily deficit, or roughly 1 lb (511 × 7 ÷ 3,500) per week.
How to choose a deficit or surplus
- Cutting: a 10–20% deficit is typical. Losing about 0.5–1% of body weight per week helps preserve muscle. Use 25% only for short periods, mainly if you carry more body fat.
- Bulking: a 5–10% surplus (lean bulk) limits fat gain while you build muscle.
- The 3,500 kcal per pound (7,700 kcal per kg) rule is a rough guide; water shifts and metabolic adaptation change the real result. Track your weight for 2–3 weeks and adjust by 100–200 kcal.
- Going below about 1,200 kcal (women) or 1,500 kcal (men) a day is generally not advised without medical supervision. The calculator warns you when your target drops below that floor or your BMR.
Macro presets explained
| Preset | Protein | Carbs | Fat | Good for |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | A sensible default |
| Low carb | 35% | 25% | 40% | Fewer carbs, more satiety |
| High protein | 40% | 35% | 25% | Keeping muscle on a cut |
| Keto | 20% | 5% | 75% | Carbs under ~20–50 g/day |
Protein by body weight: protein = body weight × g/lb (or g/kg), fat = target × fat %, carbs = remaining calories ÷ 4. The International Society of Sports Nutrition recommends 1.4–2.0 g/kg (about 0.6–0.9 g/lb) per day for active people. Example: 70 kg × 2.0 g = 140 g of protein (560 kcal).
Sources: Mifflin MD, St Jeor ST et al., A new predictive equation for resting energy expenditure in healthy individuals, Am J Clin Nutr 1990;51:241–247. Jäger R et al., International Society of Sports Nutrition Position Stand: protein and exercise, JISSN 2017;14:20.
FAQ
What is the difference between TDEE and BMR?
BMR is the energy you burn at complete rest. TDEE adds walking, exercise, work and digestion, so it is what you actually burn in a day. Plan your diet around TDEE.
How many calories should I cut to lose weight?
A 15–20% deficit from TDEE is a common starting point. About 500 kcal a day less works out to roughly 1 lb per week. Try not to stay below your BMR for long.
How much protein do I need?
The RDA for inactive adults is 0.8 g/kg (0.36 g/lb), but people who strength train or are cutting do better with 1.4–2.0 g/kg (about 0.6–0.9 g/lb), per the ISSN. If you have kidney disease, ask your doctor.
Why isn’t my weight changing as predicted?
Equations describe an average person and can be off by about 10%. Keep your intake steady for 2–3 weeks, then adjust by 100–200 kcal based on the trend.
Is keto right for me?
Keto (75% fat, 5% carbs) is very restrictive. It can help some people lose weight short term but is hard to sustain. If you take diabetes medication or have a health condition, check with your doctor first.