Best Free TDEE & Macro Calculator
Use this free TDEE calculator to find out exactly how many calories your body burns each day — then get a personalized macro split of protein, carbs, and fat based on your goal. Your TDEE (Total Daily Energy Expenditure) is the number every serious diet runs on, whether you’re following keto, counting macros for muscle gain, or just trying to lose weight without guessing. Enter your age, height, weight, and activity level below, and this macro calculator will do the rest — no email, no signup, completely free.
How to Use This TDEE Calculator
Using this TDEE calculator takes less than a minute. Here’s what to do:
- Select your sex — male or female, since this affects the BMR formula used.
- Enter your age, height, and weight — accuracy here directly affects how close your result is to your true metabolic rate.
- Choose your activity level — be honest rather than optimistic. If you exercise 3–5 days a week, pick “Moderate,” not “Very active.”
- Pick your goal — Lose, Maintain, or Gain — and the calculator will adjust your daily calorie target accordingly.
- Click “Calculate my TDEE & macros” to instantly see your BMR, TDEE, daily calorie target, and a full protein/carb/fat breakdown in grams.
Once you have your numbers, use them as your daily calorie and macro target for 2–3 weeks, then check your progress and adjust if needed — see the FAQ below for how to fine-tune it over time.
What Is TDEE and Why Does It Matter?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including everything from your resting metabolism to digestion to the workout you did this morning. It’s a more complete number than BMR (Basal Metabolic Rate) alone, because BMR only measures the calories you’d burn lying in bed all day. Your TDEE is the real number to eat around: eat below it consistently and you lose weight, eat above it and you gain, eat at it and you maintain. If you’ve ever wondered why a generic “1200 calorie diet” didn’t work for you, it’s usually because it ignored your actual TDEE.
How This Calculator Works Out Your Macros?
Once we know your TDEE, this macro calculator splits your target calories into three parts: protein, carbohydrates, and fat. Protein is set at roughly 1 gram per pound of bodyweight — enough to protect muscle whether you’re cutting or bulking. Fat is set at 25% of your total calories, enough to support hormone health without crowding out other macros. The rest goes to carbs, which fuel your workouts and daily energy. This split works whether you’re doing keto (you’d shift the carb/fat ratio), a high-protein cut, or simple weight maintenance.
TDEE Calculator vs. BMI Calculator — What's the Difference?
Our BMI Calculator tells you whether your weight falls in a healthy range for your height — a quick screening number. This TDEE calculator goes further: it tells you how many calories to actually eat to reach a goal. Use BMI to check where you stand, and TDEE to build your day-to-day plan. If you’re following a specific plan like keto, pair this with our Keto Diet Calculator for carb-specific targets, or check your Body Fat Calculator With Measurements result for a more precise starting point than weight alone.
It's an estimate based on validated formulas (Mifflin-St Jeor), typically within 10% of your true number. Track your weight over 2–3 weeks at your calculated target and adjust by 100–150 calories if you're not seeing the expected change.
No — the activity level you select already factors in your typical exercise, so your TDEE already includes it. Adding exercise calories on top usually leads to overeating.
Recalculate every 10–15 lbs of weight change, or every few months, since your metabolism shifts as your weight changes.
TDEE tells you your target; calorie counting (via our Calorie Counter) is how you track whether you're hitting it day to day.
