TDEE & Macro Calculator
Estimate the calories you burn per day (TDEE) using the Mifflin-St Jeor formula, then see calorie targets and macros for losing, maintaining or gaining.
📖 New to this? Read How to Calculate Your TDEE (Maintenance Calories).
How to use the TDEE & Macro Calculator
- Enter your stats and activity level.
- Click Calculate.
- See maintenance calories and macros.
100% free, no sign-up, and it all runs in your browser — your data never leaves your device.
FAQ
What is TDEE?
Total Daily Energy Expenditure — the total calories you burn in a day, including exercise. Eat at TDEE to maintain, below to lose, above to gain.
How accurate is it?
It's a solid estimate. Track your weight for 2–3 weeks and adjust calories up or down based on real results.