TDEE & Macro Calculator
Find your total daily energy expenditure and a macro split tailored to your goal - cut, maintain or bulk. Mifflin-St Jeor, with Katch-McArdle when you know your body-fat %.
| Macro | Grams/day | Calories |
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How it works
First we estimate your resting burn (BMR), then scale it by how active you are to get TDEE, then adjust for your goal:
Mifflin-St Jeor (men): BMR = 10·kg + 6.25·cm − 5·age + 5(women): BMR = 10·kg + 6.25·cm − 5·age − 161
TDEE = BMR × activity factor (1.2 – 1.9)
If you enter a body-fat %, we switch to Katch-McArdle (370 + 21.6 · lean mass), which is more accurate for lean or muscular lifters. Macros are then built from your target calories.
Worked example
A 30-year-old, 80kg, 180cm man training 3–5×/week: BMR ≈ 1780, TDEE ≈ 2760. On a cut (−20%) that's a target of about 2210 kcal/day.
Frequently asked questions
What is TDEE and BMR?
BMR is the energy you burn at complete rest. TDEE is BMR × an activity factor - the total calories you burn in a day. TDEE is the number to eat around to maintain weight.
Mifflin-St Jeor vs Katch-McArdle?
Mifflin uses height, weight, age and sex - accurate for most people. Katch-McArdle uses lean body mass, so it's better if you know your body-fat %, especially for very lean or muscular lifters. This tool uses Katch-McArdle automatically when you enter a body-fat %.
How accurate is it?
It's an estimate, usually within ~10%. Use it as a starting point and adjust by 100–200 calories if your weight trend isn't moving as expected after 2–3 weeks.
How do I adjust for a cut or bulk?
A 20% deficit to cut and a 10% surplus to bulk is a common approach, applied automatically here when you pick a goal. Slower adjustments preserve muscle on a cut and limit fat gain on a bulk.
How often should I recalculate?
After roughly every 4–5kg (10lb) of bodyweight change, since BMR shifts with weight. Otherwise adjust from your weekly weight trend.