Calorie & Macros Calculator (TDEE)

Total Daily Energy Expenditure is the total calories your body burns in a day, including your basal metabolic rate and all physical activity. Eating below your TDEE creates a deficit for fat loss; above it creates a surplus for muscle gain.

The Mifflin-St Jeor formula is within ±10% for most people. Use the result as a starting point, then adjust based on 2–3 weeks of real-world data. If you’re not losing weight at the calculated deficit, reduce calories by 100–200.

For body composition goals, 1.6–2.2g per kg of bodyweight is the evidence-based range. This calculator uses 2g/kg, which is sufficient whether you’re cutting or bulking and helps preserve lean muscle during a calorie deficit.

No — consistency over a week matters more than perfection on any single day. Aim to hit your protein target daily (most impactful), and let carbs and fat flex based on your food choices.

If you selected an accurate activity level, your exercise is already factored into your TDEE. Only eat back calories if you did significantly more exercise than your activity level assumes — and even then, only partially, as calorie burn estimates are often inflated.