TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns per day, including basic functions and physical activity.

How many calories should I eat to lose weight?

A common recommendation is a deficit of 15–20% below TDEE. For a TDEE of 2500 kcal, that is roughly 2000–2100 kcal per day for steady weight loss.

What are good macro ratios for muscle gain?

A common starting point is 25% protein, 45% carbs and 30% fat, with a 15% calorie surplus. Adjust based on your progress over several weeks.

Why is protein important?

Protein supports muscle repair and growth, keeps you full, and preserves lean mass during a cut. 1.6–2.2 g per kg of body weight is a typical range for active adults.

Do I need to hit my macros exactly?

No. Total calories and protein are the biggest factors. Carb and fat ratios can vary by 5–10% daily without meaningful impact. Aim to hit protein within ±10 g and let carbs and fat fill the rest.

How often should I recalculate my macros?

Recalculate every 4–6 weeks or after any weight change of more than 2–3 kg. Your TDEE shifts as your weight, activity and body composition change, so static targets become inaccurate over time.

TDEE & Macro Calculator

Work out your Total Daily Energy Expenditure and the protein, carb and fat targets that match your goal. Choose lose, maintain or gain — the calculator adjusts both calories and macro split. Uses the Mifflin-St Jeor equation.

How to use

Enter your details

Type your age, gender, height and weight.

Select activity level

Choose the activity level that matches your lifestyle.

Choose your goal

Select lose weight, maintain weight, or gain muscle.

Read your macros

See your daily calorie target and protein, carb and fat breakdown.

Features

TDEE calculation

Total Daily Energy Expenditure based on your stats and activity level.

Macro breakdown

Protein, carbs and fat targets in grams for your chosen goal.

Three goal presets

Lose weight, maintain weight, or gain muscle — each adjusts calories and macros.

Five activity levels

From sedentary to extra active — pick the one that matches your lifestyle.

Common use cases

Plan macros for a muscle-building phase
Set protein, carb and fat targets for weight loss
See how activity level changes your calorie needs
Adjust your diet based on TDEE

Frequently Asked Questions

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