Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, accounting for your basal metabolism plus all physical activity. Eating at your TDEE maintains weight; below it loses weight; above it gains weight.

What are macronutrients?

Macronutrients (macros) are the three main energy-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros gives you more control over body composition than simply counting calories, as each macro has different effects on muscle building, fat loss, and hunger.

How much protein do I need to build muscle?

Research suggests 1.6–2.2 g of protein per kg of body weight is optimal for muscle growth. Higher intakes (up to 2.4 g/kg) during a calorie deficit help preserve muscle mass. Spreading protein across 3–5 meals maximizes muscle protein synthesis.

What is the best macro ratio for fat loss?

There is no single 'best' ratio, but high-protein approaches work well: protein 30-40%, fat 25-30%, carbs 30-40%. High protein preserves muscle during a deficit, and fat is needed for hormonal health. Carb intake can vary widely based on activity level and personal preference.

Should I track net carbs or total carbs?

Net carbs = total carbs − fiber. For general health and weight management, total carbs tracking is simpler. For ketogenic diets, net carbs matter (target <20-50g net carbs/day). This calculator uses total carbohydrate grams.

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TDEE & Macro Calculator

Calculate your Total Daily Energy Expenditure (TDEE) and personalized macronutrient targets (protein, carbs, fat) for your fitness goal.

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Enter Values

Age(years)*

Biological Sex

Weight(kg)*

Height(cm)*

Activity Level

Goal

Diet Style

Meals per Day

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Results

Enter values above to see results

TDEE = BMR × Activity Factor | Macros = Calories split by ratio

Variables

BMRBasal Metabolic Rate (Mifflin-St Jeor)

Protein4 kcal per gram

Carbs4 kcal per gram

Fat9 kcal per gram

Explanation

TDEE is your total daily calorie burn including activity. Macronutrient targets are calculated by setting protein high (to preserve muscle), fat at a moderate level for hormonal health, and filling the remainder with carbohydrates. Ratios adjust based on your goal.

What is the TDEE & Macro Calculator?

TDEE and macronutrient tracking have revolutionized how people approach diet and fitness. Instead of vague advice like 'eat less, move more,' knowing your exact calorie needs and macro targets gives you a precise, science-based framework for achieving any body composition goal — fat loss, muscle gain, or maintenance.

How to Use This Calculator

Enter your personal details and select your activity level and goal. The calculator computes your TDEE using the Mifflin-St Jeor BMR equation, adjusts calories for your goal, then calculates personalized protein, carbohydrate, and fat targets based on proven nutritional guidelines.

Worked Examples

Man, 80 kg, 180 cm, 30, moderately active — maintenance, standard diet

3 meals a day, activity factor 1.55, no calorie adjustment.

BMR (Mifflin-St Jeor): 1,780 kcal
TDEE = 1,780 × 1.55: 2,759 kcal
Protein (1.8 g/kg): 144 g = 576 kcal
Fat (30% of calories): 92 g = 828 kcal
Carbs (remainder): 339 g = 1,355 kcal

About 2,759 kcal split roughly 144 g protein / 339 g carbs / 92 g fat.

Protein and fat are set first for muscle and hormones; carbs simply fill whatever calories are left.

Why Use MyCalculatorsHub's TDEE / Macros Calculator?

This calculator provides a complete nutritional blueprint: your daily calorie target AND the breakdown of how those calories should come from protein, carbs, and fat. This level of detail is what most nutritional coaches use with their clients.

Common Mistakes to Avoid

Overestimating activity level is the most common error — choose the level that reflects your typical week, not your best week. Also, TDEE is an estimate; track your weight weekly and adjust calories by 100-200 kcal if progress stalls for 2+ weeks.