TDEE and Macro Calculator — Maintenance Calories & Targets

Use this free TDEE and macro calculator to estimate maintenance calories with Mifflin–St Jeor or Katch–McArdle, then turn that number into a practical macro plan. Enter height, weight, age, gender, and activity to estimate daily energy needs. Next, set your goal as maintenance, loss, or gain and choose a pace in kilograms per week or pounds per week. The tool adjusts calories using the common energy rule of about seven thousand seven hundred kilocalories per kilogram, which is roughly thirty five hundred per pound. After that it converts calories to daily grams of protein, carbs, and fat, and can optionally split targets across three to five meals for easier planning.

Mifflin–St Jeor works well for most people because it uses easily measured inputs and tracks modern datasets closely. Katch–McArdle is ideal when you have a reasonable body fat estimate since it derives resting energy from lean body mass and can better reflect athletic builds. Either way, treat the result as a starting point. Track weight trend, performance, hunger, sleep, and waist size for two to three weeks, then nudge calories by one to two hundred per day if progress is faster or slower than expected.

Macro methods are flexible. You can pick a preset ratio such as forty thirty thirty, or set protein per kilogram with a chosen fat percentage while carbohydrates fill the remainder. Presets are simple and familiar. The protein per kilogram approach prioritizes a consistent intake that supports training and recovery, then lets you trade between carbohydrates and fats based on preference and schedule. Protein and carbohydrates provide four kilocalories per gram, while fat provides nine per gram. Endurance training or high volume lifting often feels better with more carbohydrates. Lower carbohydrate approaches shift energy toward fats but should still keep protein adequate for recovery and lean mass retention.

• Cutting at a pace around a quarter to half a kilogram per week, or half to one pound per week, is a common sustainable range. Faster rates are possible short term but can impact performance and appetite.
• Bulking at a pace around a quarter to half a kilogram per week, or half to one pound per week, supports muscle gain without excessive fat when paired with progressive training.
• Maintenance means holding calories steady and watching both scale trend and gym performance. Adjust if either drifts for more than two weeks.

Per meal targets are optional but handy for shopping and cooking. Rounding to the nearest five grams is fine; consistency beats perfection. If carbohydrates feel too low on training days, consider reducing protein to about one point six grams per kilogram or setting fat near twenty to twenty five percent of calories to free room for carbohydrates. Reassess energy, recovery, and performance after a week of changes.

Accuracy improves with clean inputs. Use a recent body weight, measure height in the morning, and select the activity level that reflects a typical week rather than your best day. Recalculate during season changes, deloads, travel, or when your job activity shifts. If you track body fat, use the same method each time to keep comparisons fair. Remember that these methods estimate energy needs; day to day water shifts and food volume can mask short term changes. Look at the weekly trend rather than a single weigh in.

Tip: after you calculate maintenance, switch to the Macros tab in this same box and create your daily protein, fat, and carbohydrate targets. Planning macros right after TDEE gives you a clear path from numbers to meals without bouncing between tools.

Health note: this calculator is educational and not medical advice. If you are pregnant, managing a medical condition, or recovering from an eating disorder, work with a qualified professional before changing diet or training.