How do I calculate my TDEE?

TDEE is calculated by first determining your Basal Metabolic Rate (BMR) using either the Mifflin-St Jeor equation (based on weight, height, age, and gender) or the Katch-McArdle formula (based on lean body mass from body fat percentage). Your BMR is then multiplied by a Physical Activity Level factor ranging from 1.2 (sedentary) to 1.9 (extremely active).

What are macros and why do they matter?

Macros (macronutrients) are the three main nutrients that provide energy: protein (4 cal/g), fat (9 cal/g), and carbohydrates (4 cal/g). The ratio in which you consume them affects muscle growth, fat loss, energy levels, and overall body composition. A balanced macro split tailored to your goals is essential for effective nutrition.

How many calories should I eat to lose weight?

To lose weight, eat fewer calories than your TDEE (a caloric deficit). A moderate deficit of 10-20% below your TDEE is recommended for sustainable fat loss while preserving muscle mass. For example, if your TDEE is 2,500 calories, eating 2,000-2,250 calories per day would create an effective deficit.

How many calories should I eat to build muscle?

To build muscle (bulking), eat more calories than your TDEE (a caloric surplus). A moderate surplus of 10-20% above your TDEE is recommended to support muscle growth while minimizing fat gain. Ensure adequate protein intake (typically 25-35% of total calories) to fuel muscle protein synthesis.

Calculate your Total Daily Energy Expenditure and Recommended Macros Intake

Calculate how many calories you burn every day, and learn how much Macros (carbs, fat and protein) you need to consume per day based on your Bulking/Cutting goal.

🔒 Your data stays private. All calculations happen in your browser — nothing is sent to any server.

Gender

MaleFemale

Age

Weight

Height

How active are you during your leisure time (time you spend outside of gym)?

How many calories you burn daily (on average) in gym (or other form of exercises)?

Body fat (Optional. But if you know your body fat, you'll get a more accurate result.)

Fitness goal (This question won't affect your TDEE result, but will be used to calculate the recommanded macros intake for you.)

Results

TDEE
(In Calories)
0

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a single day. It accounts for all activities — from basic bodily functions like breathing and digestion (your Basal Metabolic Rate) to physical exercise, walking, and even fidgeting.

Depending on whether or not you provide your body fat percentage, we will use either the Katch-McArdle or the Mifflin-St Jeor formula to calculate your TDEE.

Leisure Time Activity Level	TDEE
Sedentary	NaN
Lightly Active	NaN
Moderately Active	NaN
Very active	NaN
Extremely active	NaN

Calories and Macros Intake

Total Daily Calories Intake:
0

Based on you fitness goal, your recommended Total Daily Calories Intake is 0. If you want, you could adjust this value in the input box below:
Total Daily Calories Intake:

After setting your calorie intake goal, you can see the table below on how much protein, fat, and carbs you should consume every day. You can also adjust the protein percentage and fat:carb ratio below according to your personal preference.

The recommended protein intake is 30% of your total daily calories intake. You can adjust this percentage if you like but note that 20% - 25% is the lower bar for the amount of protein required for muscle growth. Usually choosing a higher protein diet would force you to eat more "clean" food and less junk food. If you would like to choose a different protein intake, edit the box below:

Protein intake percentage:

Macros	Gram	Calories	Calories%
Protein	0 g	0	30%
Fat	0 g	0	28%
Carbs	0 g	0	42%

Fat

Carbs

Fat to Carbs Ratio - 40 : 60

The default fat to carbs calories intake ratio is set to 40 : 60. However, you can change this ratio based on your personal preference, as long as it's not too extreme on either side. In general, the more active you are, the more likely your body would like a higher carbs intake.

Although the fat to carbs ratio is mostly just a matter of personal choice, keep in mind that you should not set the ratio too low. Generally your daily fat intake (calorie-wise) needs to be at least 15% - 20% of your total calories intake. Having your fat intake lower than this would lead to health issues like dry rashes, hair loss, weaker immune system, and issues related to vitamin deficiencies. To modify your fat-carbs ratio, move the slider above and see how it affects your daily macros.

Frequently Asked Questions

What is TDEE (Total Daily Energy Expenditure)?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a single day. It accounts for all activities — from basic bodily functions like breathing and digestion (your Basal Metabolic Rate) to physical exercise, walking, and even fidgeting. Understanding your TDEE is the foundation of any effective nutrition plan, whether your goal is to lose fat, gain muscle, or maintain your current weight.

How is TDEE Calculated?

This calculator uses two scientifically validated formulas to estimate your Basal Metabolic Rate (BMR):

Mifflin-St Jeor Equation — uses your weight, height, age, and gender. This is the most widely recommended formula for people who don't know their body fat percentage.
Katch-McArdle Formula — uses your lean body mass (derived from your body fat percentage). This is more accurate for athletic individuals or those who know their body composition.

Your BMR is then multiplied by a Physical Activity Level (PAL) factor that reflects how active you are throughout the day, from sedentary (desk job, little exercise) to extremely active (intense daily training).

What are Macros (Macronutrients)?

Macronutrients are the three main categories of nutrients that provide your body with energy:

Protein (4 calories per gram) — essential for muscle repair and growth. Recommended at 25–35% of total calories for most fitness goals.
Fat (9 calories per gram) — vital for hormone production, brain function, and nutrient absorption. Should not drop below 20% of total calories.
Carbohydrates (4 calories per gram) — your body's primary energy source, especially important for high-intensity exercise.

Bulking vs. Cutting

Bulking means eating more calories than your TDEE (a caloric surplus) to support muscle growth. A moderate surplus of 10–20% above TDEE is recommended to minimize fat gain while maximizing muscle development.

Cutting means eating fewer calories than your TDEE (a caloric deficit) to lose body fat. A moderate deficit of 10–20% below TDEE allows you to lose fat while preserving as much muscle mass as possible.

How to Use This Calculator

Enter your gender, age, weight, and height (or body fat percentage for greater accuracy).
Select your physical activity level that best describes your typical week.
Add any additional sport/exercise calories burned per day.
Choose your goal — bulking (surplus) or cutting (deficit).
Review your TDEE and adjust your macronutrient ratios using the protein percentage and fat/carbs ratio sliders.

TDEE & Macros Calculator