TDEE & Macro Calculator
Know exactly how many calories your body burns each day and how many you need to eat to lose, maintain, or gain weight. Our TDEE calculator includes macro breakdown tailored for your diet.
What Is
TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day, including basic functions (BMR) plus physical activity. Macros are the protein, carbs, and fat that make up those calories.
How to Use
- Select your gender
- Enter your age, height, and weight
- Choose your activity level (sedentary to very active)
- Select your goal: lose, maintain, or gain weight
- View your TDEE, BMR, and recommended macro split
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Frequently Asked Questions
What's the difference between BMR and TDEE?
BMR is calories burned at complete rest. TDEE adds activity calories on top.
How many calories to lose weight?
A deficit of 300-500 calories below TDEE typically leads to 0.5 kg loss per week.
What macros for my diet?
40-50% carbs, 20-30% protein, 20-30% fat. Adjust based on your specific goals and preferences.
Is this accurate?
TDEE is an estimate. Individual metabolism varies. Use as a starting point and adjust.
Should I eat back exercise calories?
Usually not. Most calculators already account for activity level.