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TDEE & Macro Calculator

Find your daily calories and ideal macro split for your goal — with a clear breakdown.

  • 🧮 Calculator
  • ✓ Free
  • ✓ No sign-up
  • ✓ Private — runs in your browser
  • ✓ Any device
▸ Advanced: enter body-fat % for a more accurate estimate
% body fat (optional)
Enter your age, height and weight above to see your daily calories and macros.

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.

Why you’ll love TDEE & Macro Calculator

Instant & freeNo signup, no paywall, no limits — TDEE & Macro Calculator works the moment the page loads.
Completely privateEverything runs in your browser. Nothing you enter is ever uploaded or stored on a server.
Works on any deviceFully responsive and touch-friendly — use it on your phone, tablet or desktop.
Accurate & clearBuilt on the real formulas, with a breakdown you can actually trust.

How to use it

  1. 01

    Open it

    No download and no login — the tool is ready right at the top of this page.

  2. 02

    Use it

    Enter your details or start interacting. Everything updates live as you go.

  3. 03

    Get your result

    Copy, download or share your result in a single tap. That’s it.

About TDEE & Macro Calculator

This free TDEE calculator helps you find your total daily calorie needs in seconds. Enter your age, weight, height, and activity level, and get an accurate estimate of how many calories you burn daily. Unlike complex fitness tools, our calorie calculator runs entirely in your browser—no signup required. Your data never leaves your device, giving you complete privacy while you plan your nutrition.

Once you know your daily calorie target, the macro calculator breaks it down into protein, carbs, and fat percentages tailored to your goal—whether that's building muscle, losing weight, or maintaining. The macro split shows you exactly how many grams of each macronutrient you need, making meal planning straightforward. This breakdown takes the guesswork out of nutrition and helps you eat with purpose.

Skip the spreadsheets and fitness apps that want your email. This macro calculator and TDEE tool works instantly in your browser, saves nothing on our servers, and gives you the same accurate results you'd pay for elsewhere. Whether you're new to fitness nutrition or fine-tuning your diet, a quick calculation here puts the right numbers in your hands.

Popular uses

  • ✦ A gym-goer calculating their protein target to support muscle growth on a 2,500-calorie budget.
  • ✦ Someone starting a calorie deficit diet checking their TDEE before planning meals for the week.
  • ✦ An athlete fine-tuning carb intake before and after training sessions based on daily targets.
  • ✦ A person recovering from injury adjusting their calories and macros as their activity level changes.
  • ✦ Someone switching to flexible dieting (IIFYM) using macro breakdowns to build balanced meals.

Frequently asked questions

How many calories should I eat per day?
Your daily calorie needs depend on your age, weight, height, and activity level—this is your TDEE. Use our TDEE calculator to find your personal number. Most people need between 1,600 to 3,000 calories daily, but your specific number will differ. Once you know your TDEE, you can adjust downward to lose weight or upward to gain muscle.
What are macros and why do they matter?
Macros are protein, carbohydrates, and fats—the three nutrients your body needs in large amounts. Your macro split determines how much of your daily calories come from each, which affects muscle growth, energy, and satiety. A macro calculator helps you dial in the right balance for your goal. For example, muscle-building goals typically need more protein than weight-loss goals.
Is this TDEE calculator accurate?
TDEE calculators use established formulas (like Mifflin-St Jeor) that are backed by nutrition research and work well for most people. However, individual metabolism varies, so treat the number as a starting point rather than exact. Start with the calculated TDEE and adjust based on real-world results over 2-3 weeks.
Do I need to sign up to use this macro calculator?
No. This free macro and TDEE calculator runs completely in your browser and requires no login or account. Your calculations are instant and private—all the math happens on your device and nothing is saved on our servers.
Is TDEE & Macro Calculator free to use?
TDEE & Macro Calculator is 100% free — no signup, no watermarks and no usage limits. It’s one of 200+ free tools we build and give away.
How accurate is this calculator?
It uses the standard formulas and shows its working, so you can verify every number. For big decisions, treat the result as a reliable estimate.

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