TDEE & Macro Calculator
Find your daily calories and ideal macro split for your goal — with a clear breakdown.
▸ Advanced: enter body-fat % for a more accurate estimate
Maintenance calories (TDEE)
0 kcal
BMR 0 kcal · · activity ×
Daily target —
0 kcal
~ kg/wk
Protein
0g
Carbs
0g
Fat
0g
Protein works out to of bodyweight · consider a higher-protein split · great for keeping muscle
Estimates only — individual needs vary. Track for 2–3 weeks and adjust by ±100–200 kcal based on real results. Not medical or nutritional advice.
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