TDEE / macro calculator
Estimate calories and macros without pretending a formula knows your whole metabolism.
Estimate calories and macros
Start here, then let two to four weeks of trend data tell you what the formula missed.
| Macro | Target |
|---|---|
| Protein | 126 g |
| Fat | 62 g |
| Carbs | 293 g |
Do not use this for clinical nutrition, pregnancy, eating disorder history, diabetes, kidney disease, or medically supervised weight management.
The useful number, with the asterisks left in
What this number means
TDEE is an estimate of total daily energy expenditure: the calories you burn across resting metabolism, daily movement, training, and digestion.
This calculator uses Mifflin-St Jeor for resting energy, then multiplies by an activity factor and applies a conservative goal adjustment.
What it does not know
No calorie calculator knows your true non-exercise activity, food tracking accuracy, water shifts, menstrual cycle effects, adaptive changes, or weekend routine.
The first estimate is a starting point. Your body-weight trend, performance, hunger, and adherence over two to four weeks tell you whether it needs adjustment.
How to use it
Pick the closest activity level, run the estimate, then treat the output as a trial target. If the trend is not moving as intended, adjust calories gradually.
Protein is set from body weight, fat is kept at a moderate share of calories, and carbs receive the remaining calories so training has room to breathe.
When not to trust it
Do not use this as clinical nutrition advice. Pregnancy, eating disorder history, diabetes, kidney disease, clinical weight management, and medication-driven appetite or weight changes need clinician guidance.
Very low calorie targets, rapid weight-loss goals, and poor recovery are reasons to stop treating the calculator as the boss.
Caveats
- Healthy-adult estimate only; not medical nutrition therapy.
- Activity multipliers are often the biggest source of error.
- Macro targets are defaults, not moral rules.
Examples
- A 75 kg, 180 cm, 30-year-old male with moderate activity estimates roughly 2,670 maintenance calories.
- A fat-loss preset applies a modest deficit rather than an aggressive crash-diet target.
Where the method comes from
- Mifflin et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition. 1990.
- Thomas et al. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and ACSM: Nutrition and Athletic Performance. 2016.
- U.S. Department of Health and Human Services. Dietary Guidelines for Americans.