How to use it
- Enter body metrics, activity level, and nutrition goal.
- Review estimated maintenance calories and goal-adjusted targets.
- Use macro splits as a starting plan, then adjust from weekly trend data.
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Nutrition
Macro & TDEE Calculator
Estimate BMR, TDEE, and practical macro targets using activity and goal inputs for fast nutrition planning.
Free to use. No account required.
- InputYour numbers
- EstimateA practical result
- DecisionYour next move
Live calculator
Enter the inputs. Keep the decision yours.
The estimate updates from the values below. Use it as a clear starting point, then apply the context that matters to you.
Input your stats and goal to estimate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. 'TDEE' is your maintenance calories including activity. Adjust protein/fats as needed, but the defaults (2g/kg protein) are solid for active individuals.
What to enter
- Use current average bodyweight, not a single outlier weigh-in.
- Select the closest real activity pattern, not aspirational training volume.
- Keep units and goal timeline realistic to avoid aggressive targets.
How to read the result
- Treat calories as an initial target and validate against 2-3 weeks of trend data.
- Protein targets are usually the least flexible variable for retention and recovery.
- If progress stalls, adjust calories first before making large macro changes.
Worked example
Start-of-block nutrition prescription
- Scenario
- A client starts a cut and needs clear calories/macros before the next training block.
- Workflow
- Calculate TDEE, set moderate deficit target, and generate macro split.
- Decision
- Assign intake targets and review trend data weekly for small adjustments.
Good to know
Frequently asked questions
Why is my TDEE estimate different from my tracker app?
Different calculators use different assumptions. Use one method consistently and adjust from real progress.
Should I prioritize calories or macros first?
Set calories and protein first, then allocate carbs and fats based on preference and training demands.
How quickly should targets be changed?
Avoid daily changes. Evaluate weekly trends and adjust in small increments.
One connected coaching system
Keep the result connected.
Keep programming, nutrition, progress, and follow-up connected after the calculation.
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