TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including your Basal Metabolic Rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE helps you set accurate calorie targets for weight loss, maintenance, or muscle gain.

How to calculate macros for weight loss?

To calculate macros for weight loss, first determine your TDEE and subtract 250-500 calories to create a deficit. Then split those calories into macronutrients: a common approach is 40% protein, 30% carbs, and 30% fat. Higher protein helps preserve muscle mass during a calorie deficit. For example, at 1800 calories with a 40/30/30 split, you would eat 180g protein, 135g carbs, and 60g fat per day.

How many calories should I eat to lose weight?

To lose weight, you should eat fewer calories than your TDEE. A moderate deficit of 500 calories per day leads to approximately 1 pound of fat loss per week. For example, if your TDEE is 2400 calories, eating 1900 calories per day would create a safe, sustainable deficit. Avoid deficits larger than 750 calories per day, as extreme restriction can slow metabolism and cause muscle loss.

TDEE & Macro Calculator - Free Online Tool

Your Details

Age

Weight (lbs)

Height (ft)

Height (in)

Activity Level

Sedentary Little or no exercise, desk job

Lightly Active Light exercise 1-3 days/week

Moderately Active Moderate exercise 3-5 days/week

Very Active Hard exercise 6-7 days/week

Extra Active Very hard exercise, physical job

Formula

Body Fat % (optional, required for Katch-McArdle)

Your Results

BMR

cal/day

TDEE

cal/day

Calorie Goals

Macro Calculator

Goal

Macro Split

Protein

Carbs

Fat

Target: -- cal/day

How It Works

▼

Mifflin-St Jeor (Default)

Considered the most accurate formula for most people. Published in 1990.

Male:   BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Female: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Harris-Benedict (Revised)

One of the oldest and most widely used BMR equations, revised by Roza and Shizgal in 1984.

Male:   BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age)
Female: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age)

Katch-McArdle

Uses lean body mass instead of total weight, making it more accurate for people who know their body fat percentage.

BMR = 370 + (21.6 x lean body mass in kg)
Lean body mass = weight x (1 - body fat % / 100)

TDEE Calculation

Your TDEE is calculated by multiplying your BMR by an activity factor:

Sedentary (little/no exercise):        BMR x 1.2
Lightly Active (1-3 days/week):        BMR x 1.375
Moderately Active (3-5 days/week):     BMR x 1.55
Very Active (6-7 days/week):           BMR x 1.725
Extra Active (physical job + exercise): BMR x 1.9

Macro Calculation

Macros are calculated from your target calories using these calorie-per-gram values:

Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram

More Tools

All Tools One Rep Max Calculator Plate Calculator Workout Generator