TDEE & Macro Calculator (Daily Energy & Macros)
Daily Calorie & Macro Target
Divisão Diária de Macronutrientes em Gramas
Calculated using the gold-standard Mifflin-St Jeor equation for basal metabolic rate.
How it works
1
Select Imperial (feet, inches, lbs) or Metric (cm, kg) and input your biological sex, age, height, and weight.
2
Select your weekly physical activity level and fitness goal (cut, maintain, or bulk).
3
Pick your macro distribution (Balanced, High Protein, Low Carb, or Keto) and get exact daily gram targets.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the base energy required to keep your body alive at total rest. TDEE includes BMR plus the thermic effect of food and physical activity throughout your day.
How are macro grams calculated?
Protein and carbohydrates provide 4 calories per gram, while dietary fats provide 9 calories per gram. The total target calories are partitioned based on your selected macro ratio.
Is this tool free?
Yes. The site is supported by ads, so you never pay or need to create an account.
Does it work on mobile?
Yes. The page adapts to your screen and does not require installing any app.