Calorie & macro calculator

Find your TDEE and recommended macronutrient split based on your stats and goals.

TDEE stands for Total Daily Energy Expenditure — it's the total number of calories your body burns in a day. Knowing your TDEE means you can eat the exact right amount to lose fat, build muscle, or maintain your weight, rather than just guessing.

Biological sex

Age

years

Height

Weight

Activity level

Goal

Fill in your details above to see your results.

These are estimates. Individual metabolism varies. Adjust based on real-world progress.