Macro & TDEE

Fuel Your Performance.

Your Total Daily Energy Expenditure (TDEE) is the exact number of calories you burn per day. Whether your goal is to shed stubborn fat or build lean muscle, calculating your baseline is step one. Enter your metrics to get your personalized macronutrient breakdown.

Macro & TDEE Calculator

Gender

Age (years)

Weight (lbs)

Height (inches)

Activity Level

Your Goal

Body Fat % (optional — sharpens your protein target)

If provided, protein is set to 1.2g per lb (2.6g per kg) of lean mass instead of a flat 1g per lb (2.2g per kg) of total bodyweight — more accurate at higher body-fat levels.

Disclaimer: This tool is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.

Your Results

Daily Target: 0 Calories

Protein (Muscle Repair)
0g

Fats (Hormone Health)
0g

Carbs (Energy)
0g