Diet & Macro Calculator (TDEE)

Get calories and macros tailored to your goal. Educational only – not medical or dietary advice.

Sex

Age

Units

Weight

Height

Activity

Goal

Goal Intensity

Use sensible targets. Rapid weight change can be unhealthy. Consult a professional if unsure.

Results

Fill the fields and click Calculate.

Method

We use the Mifflin–St Jeor equation for BMR. TDEE = BMR × activity factor. Goal calories adjust TDEE by approximately 10–20% depending on intensity. Macros allocate protein (~1.8 g/kg), fats (~0.8 g/kg minimum), carbs = remaining calories.