TDEE & Macro Calculator

Estimate your daily calorie needs and macronutrient split. Basal metabolic rate (BMR) uses the Mifflin-St Jeor equation; total daily energy expenditure (TDEE) multiplies BMR by an activity factor; a goal adjustment adds or subtracts calories for gaining or losing weight; and the macros are split into protein, carbohydrate, and fat grams. Estimates are a starting point, not medical advice — adjust based on real-world results. Everything runs locally in your browser.