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Health

TDEE + Macro Calculator

Calculate your TDEE and daily macros for weight loss, maintenance, or muscle gain. Set a goal deadline and see your exact daily calorie target. Free macro calculator.

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📐 Your Stats
🏃 Activity Level
🎯 Your Goal
📅 Goal Timeline
80kg72kgW0W4W8W12W16kg
🥩 Macro Split
Protein %40%
Carbs %35%
Fat %25%
Total: 100% ✓
📊 Your Results
1759 kcal
BMR
Mifflin-St Jeor
2726 kcal
TDEE
maintenance
2176 kcal
Target
-550 kcal deficit
0.50 kg/wk
Rate
16 weeks to goal
Daily Macros
Protein
218
g/day
872 kcal
Carbs
190
g/day
760 kcal
Fat
60
g/day
540 kcal
Per Meal (3 meals/day)
73g
Protein
63g
Carbs
20g
Fat
Macro Breakdown
MACROSper day
Protein40%
Carbs35%
Fat25%
26.1
BMI
Overweight
70kg
Ideal Weight
Devine formula
💡 Real-World Tips (what calculators don't tell you)
• Recalculate every 4–6 weeks as your weight changes — TDEE decreases as you lose weight (metabolic adaptation).
• If not losing after 2–3 weeks of tracking: reduce intake by 100–200 kcal, don't slash further.
• Prioritize protein to protect muscle. Aim for 128–176g/day (128g minimum).
• NEAT (non-exercise movement) can vary by ±500 kcal/day — stay generally active, not just at the gym.
• At this rate, you'll reach 72kg in approximately 16 weeks (4 months).

Frequently Asked Questions

What is TDEE?+

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns per day, including exercise. It's your maintenance calorie level.

How many calories should I eat to lose weight?+

Eat 500 calories below your TDEE to lose approximately 0.5kg per week. This tool calculates your exact target based on your goals and deadline.

What macro split is best for weight loss?+

High protein (35-40%) helps preserve muscle during a calorie deficit. Carbs and fats can be flexible — use the presets to find what works best for your preferences.

What's the difference between BMR and TDEE?+

BMR is calories burned at complete rest. TDEE multiplies BMR by an activity factor to account for your lifestyle and exercise.

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