Health & Fitness
TDEE & Macro Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and optimal macronutrient split for weight loss, maintenance, or muscle gain. Free and private.
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What is TDEE?
Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR) — the calories you burn at rest — and then multiplying that value by an activity multiplier.
Knowing your TDEE is the most important step in achieving your fitness goals. To lose weight, you should consume fewer calories than your TDEE (cutting). To gain muscle, you should consume more calories than your TDEE (bulking).
Macronutrient Splits
Our calculator provides a balanced macronutrient split of 30% Protein, 35% Fats, and 35% Carbohydrates. This is widely considered an optimal starting point for body composition changes. Remember that 1 gram of protein = 4 calories, 1 gram of carbs = 4 calories, and 1 gram of fat = 9 calories.