TDEE & Macro Calculator
Find your Total Daily Energy Expenditure and a macro split that matches your goal. Enter your stats, pick your activity level, and choose cut, maintain, or bulk.
How it works
BMR (Mifflin-St Jeor)
men: 10·kg + 6.25·cm − 5·age + 5 · women: 10·kg + 6.25·cm − 5·age − 161
TDEE
TDEE = BMR × activity factor (1.2 sedentary → 1.9 very active)
Macros
Protein set from bodyweight (2 g/kg), fat at 25% of calories, carbs fill the rest. Cut = −20%, bulk = +10%.
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure — the calories you burn per day including activity. Eating at TDEE maintains weight; below it you lose, above it you gain.
How much protein should I eat?
Around 1.6–2.2 g of protein per kg of bodyweight supports muscle growth and retention. This calculator defaults to 2 g/kg.
How big should a bulk or cut be?
A moderate cut is roughly 20% below TDEE; a lean bulk is roughly 10% above. Aggressive swings cost muscle or add fat faster than you can use it.
Fuel the plan.
Track the training that earns those calories in GainLogger. Free on iOS & Android.