Advanced TDEE Macro Calculator

Calculator inputs

This page keeps a single-column flow, while the input grid adapts to three, two, or one column layouts by screen size.

Unit system

Sex

Age

Weight (kg)

Height (cm)

Weight (lb)

Height (ft)

Height (in)

Body fat % (optional)

Needed for Katch-McArdle.

BMR method

Activity level

Goal

Adjustment mode

Adjustment value

Used for cut, bulk, or custom targets.

Macro method

Protein factor (g/kg)

Fat factor (g/kg)

Protein %

Carb %

Fat %

Meals per day

Profile	Goal Calories	Protein	Carbs	Fat	Meals
Office worker, moderate activity, cut	2,050 kcal	165 g	190 g	60 g	4
Runner, very active, maintain	2,650 kcal	150 g	320 g	75 g	5
Strength trainee, moderate activity, bulk	3,050 kcal	190 g	360 g	90 g	5

Formula used

BMI: BMI = weight in kilograms ÷ height in meters².

Mifflin-St Jeor BMR: BMR = 10 × weight + 6.25 × height − 5 × age + 5 for men, or −161 for women.

Katch-McArdle BMR: BMR = 370 + 21.6 × lean body mass in kilograms.

TDEE: TDEE = BMR × activity multiplier.

Goal calories: Goal calories = TDEE ± chosen calorie adjustment.

Macro calories: Protein = 4 kcal/g, carbs = 4 kcal/g, fat = 9 kcal/g.

Factor method: Protein and fat come from grams per kilogram, while carbs receive the remaining calories.

Percentage method: Each macro receives its selected calorie percentage, then converts back to grams.

How to use this calculator

Choose metric or imperial units, then enter age, sex, weight, and height.
Add body fat if available. This improves Katch-McArdle estimates.
Pick a BMR method or leave Auto to let the page choose.
Select the activity level that matches your weekly training and movement.
Choose cut, maintain, bulk, or custom, then enter the calorie adjustment.
Select either factor-based macros or percentage-based macros.
Set meals per day to see how your daily targets split across meals.
Press the calculate button to show results, graph, and export options above the form.

FAQs

1) What does TDEE mean?

TDEE means Total Daily Energy Expenditure. It estimates how many calories you burn in a full day after combining resting needs, activity, and training.

2) Which BMR method should I use?

Mifflin-St Jeor works well for most people. Katch-McArdle can be more useful when you know body fat percentage, because it uses lean body mass.

3) Is this calculator good for fat loss?

Yes. Choose a cutting goal and use a sensible calorie deficit. Extreme deficits can reduce training quality, recovery, and long-term consistency.

4) How much protein should I set?

Many lifters use roughly 1.6 to 2.2 grams per kilogram daily. Higher intakes are often selected during dieting or heavy training phases.

5) Why did my carbs become very low?

If protein and fat targets already use most calories, carbs only get the remainder. Lower the factors or increase calories if you want more carbohydrate room.

6) Can I use percentage macros instead?

Yes. Percentage mode lets you define protein, carb, and fat shares directly. The total must equal 100 for a valid macro split.

7) Are meal targets necessary?

No. They are planning helpers only. Daily totals matter most, but meal splits can make shopping, cooking, and protein spacing easier.

8) Are these values exact?

No calculator is exact. Use the output as a starting estimate, then adjust calories based on actual body weight, performance, hunger, and recovery trends.