TDEE & Macro Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and personalize your daily protein, carbohydrate, and fat intake for fat loss or muscle gain.
TDEE & Macro Calculator
Calculate your daily calorie burn and optimal macro split using the Mifflin-St Jeor equation
BMR (Basal Metabolic Rate)
1,649
calories/day at complete rest
TDEE Maintenance
2,267
Total Daily Energy Expenditure
Maintenance — Target Calories
2,267
calories per day
Protein
170g
680 cal (30%)
Carbs
227g
908 cal (40%)
Fats
76g
684 cal (30%)
Mifflin-St Jeor Equation — Male: BMR = 10W + 6.25H − 5A + 5 | Female: BMR = 10W + 6.25H − 5A − 161
Protein & Carbs = 4 cal/g · Fats = 9 cal/g. Adjust macros based on your personal response and training needs.
Understanding Macronutrient Distribution & TDEE
While total daily calories determine whether your body gains or loses weight, the macronutrient breakdown determines the quality of your body composition changes—specifically whether weight lost comes from fat stores or muscle tissue.
Caloric Values of Essential Macronutrients
Protein
4 kcal / gram
Muscle repair, satiety, thermic effect.
Carbohydrates
4 kcal / gram
Primary brain & workout energy.
Fats
9 kcal / gram
Hormone regulation & cell health.
Standard Macro Distributions by Fitness Goal
- Fat Loss (Cutting): 40% Protein / 30% Carbs / 30% Fat — Keeps protein high to preserve muscle tissue while lowering carbohydrate calories.
- Weight Maintenance: 30% Protein / 40% Carbs / 30% Fat — Balanced ratio for sustained daily energy and metabolic health.
- Muscle Building (Bulking): 30% Protein / 50% Carbs / 20% Fat — Higher carbs fuel intense weightlifting workouts and drive muscle glycogen synthesis.
Manual Macro Calculation Example
Assume a daily intake target of 2,000 kcal using a 40/30/30 cutting split:
- Protein (40%): (2,000 × 0.40) ÷ 4 = 800 kcal ÷ 4 = 200 grams/day.
- Carbs (30%): (2,000 × 0.30) ÷ 4 = 600 kcal ÷ 4 = 150 grams/day.
- Fats (30%): (2,000 × 0.30) ÷ 9 = 600 kcal ÷ 9 = 66.7 grams/day.
Frequently Asked Questions
What is the Thermic Effect of Food (TEF)?
TEF represents the energy required to digest, absorb, and process nutrients. Protein has the highest thermic effect (20–30% of calories burned in digestion), compared to carbs (5–10%) and fats (0–3%).
Should dietary fiber be counted in total carbohydrates?
Dietary fiber is a carbohydrate that passes through the digestive tract largely unabsorbed. Many nutritionists track "net carbs" (Total Carbs minus Fiber) for ketone management or glycemic control.
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Health & FitnessAbout This Calculator & Guide
About the TDEE & Macro— Optimal Protein, Fat & Carb Split Calculator
The TDEE & Macro— Optimal Protein, Fat & Carb Split Calculator is a specialized online utility designed to help you calculate your total daily energy expenditure (tdee) and optimal macronutrient split for cutting, maintenance, or muscle building. free tdee and macro tool. It performs calculations in real-time to provide immediate, reliable estimates for study, work, or daily tasks.
How to Use
Simply enter your parameters in the input fields of the calculator widget above. The tool evaluates the inputs instantly and displays the results in real-time. You can modify any value to check alternate scenarios and compare figures dynamically.
Data Privacy & Safety
All calculations are executed locally within your web browser. No inputs are sent to our servers or stored externally, ensuring your personal and financial details remain completely private and secure.
FAQ
Frequently Asked Questions
What are macronutrients and how are they calculated?+
Macronutrients are the primary nutrients your body needs in large quantities: Proteins (4 kcal/g), Carbohydrates (4 kcal/g), and Fats (9 kcal/g). Your macro breakdown is calculated based on your total caloric target and specific fitness objective (cutting, maintenance, or bulking).
What is the recommended protein intake for muscle retention?+
For active individuals and weight training, evidence-based guidelines recommend 1.6 to 2.2 grams of protein per kilogram of body weight (0.7 to 1.0 grams per pound) daily to maximize muscle protein synthesis and retain lean tissue during a deficit.
What is the difference between cutting, maintenance, and bulking macro ratios?+
Cutting ratios prioritize higher protein (35–40%) and moderate fat (25–30%) to maintain muscle mass while reducing carbs (30–35%). Bulking ratios increase carbohydrates (45–55%) to drive workout performance and glycogen replenishment.
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