Free Tools
TDEE & Macro Calculator
Find your maintenance calories with the Mifflin-St Jeor equation, then get exact protein, carb and fat targets for whatever you're chasing — fat loss, maintenance or a lean bulk.
No sign-up, no maths. Enter your stats, pick your activity and goal, and get the numbers your whole diet is built on.
Used only to pick the correct BMR constant — the equation differs by sex.
Enter your age, weight and height to see your calories and macros.
Strength tool
One-Rep Max Calculator
Estimate your 1RM from any set, then get your training loads at every percentage.
What TDEE actually is
Your Total Daily Energy Expenditure is every calorie you burn in a day — resting metabolism, digestion, daily movement and training combined. It is your maintenance line: eat at it and your weight sits still, eat below it and you lose, above it and you gain. Almost every diet decision comes back to knowing this one number.
How the numbers are worked out
We estimate your basal metabolic rate with the Mifflin-St Jeor equation — the formula validated as most accurate for the general population — then multiply by an activity factor from 1.2 for a desk-bound week up to 1.9 for twice-daily training. That gives your TDEE. From there we shift calories down about 20% for fat loss, hold them for maintenance, or add about 10% for a controlled lean bulk.
Turning calories into macros
Calories decide whether you gain or lose; macros decide what that weight is made of. Protein comes first, set per kilogram of bodyweight and pushed higher on a cut to defend muscle. Fat holds a floor of roughly 0.9g/kg for hormone health, and carbohydrate takes whatever calories are left to power your sessions. Adjust from there based on how the scale and the mirror actually move over a few weeks.
Common questions
What is TDEE?+
TDEE stands for Total Daily Energy Expenditure — the total number of calories you burn in a day, including everything from breathing to training. It is your maintenance level: eat that many calories and your weight holds steady. We work it out by estimating your resting burn (BMR) and multiplying by an activity factor.
How is TDEE calculated?+
We use the Mifflin-St Jeor equation, the most accurate BMR formula for the general population, from your sex, age, height and weight. That gives your basal metabolic rate — the calories you would burn at complete rest. We then multiply by an activity factor from 1.2 (sedentary) to 1.9 (athlete) to reach your full daily burn.
How many calories should I eat to lose fat?+
For steady fat loss we set calories at roughly 20 percent below your maintenance (TDEE). That is aggressive enough to see progress but gentle enough to hold onto muscle, especially with protein kept high. For a lean bulk we add about 10 percent instead, and for maintenance you simply eat at your TDEE.
How do you set the macros?+
Protein is set per kilogram of bodyweight — higher on a cut (around 2.2 g/kg) to protect lean mass, a little lower on maintenance or a bulk. Fat holds a hormonal-health floor of about 0.9 g/kg, and carbohydrate fills the remaining calories to fuel your training. It is a proven, simple split, not a rigid rule.
Is this medical or nutrition advice?+
No. These figures are general, evidence-based starting points for healthy adults, not personalised diet plans or medical advice. Your real intake will need adjusting based on how your weight actually moves over two to three weeks. If you are pregnant, have a health condition, or take medication, speak to a qualified clinician or dietitian.
Now hit those macros
Whole food should do most of the work, but a whey shake is the easiest way to close a protein gap. Every product we track is scored 0–100 on how closely its doses match the evidence — or let the wizard build your whole stack.
Informational only — not medical or nutrition advice. Figures are general starting points for healthy adults and will need adjusting to how your weight actually moves. Buy links are affiliate links; we may earn a commission at no extra cost to you.