TDEE + Macros Calculator 2026: Free Calorie & Macro Tool

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Calculate your Total Daily Energy Expenditure (TDEE) and personalized macro split in 10 seconds. Uses the Mifflin-St Jeor equation — the most-validated formula in nutritional science.

How TDEE Works

BMR (Basal Metabolic Rate) = calories your body burns at complete rest. Calculated via Mifflin-St Jeor: men: (10 × kg) + (6.25 × cm) – (5 × age) + 5. Women: subtract 161 instead.

TDEE = BMR × activity multiplier. Tells you maintenance calories.

Goal calories = TDEE ± deficit/surplus. Fat loss: -500 kcal/day = ~1lb/week loss. Muscle gain: +300 kcal/day = lean gain without excess fat.

Macro Splits Explained

  • Balanced (35/35/30) — Default for general health. Suits most adults.
  • High Protein (40/30/30) — Best for muscle building and fat loss. Higher protein preserves muscle in deficit.
  • Low Carb / Keto (30/10/60) — Insulin resistance, metabolic flexibility. NOT for endurance athletes.
  • Endurance (25/55/20) — Long-duration athletes (marathon, cyclist). Carbs fuel glycogen.

Important Notes

  • TDEE is an ESTIMATE. Real-world ±10-20%. Track 2 weeks + adjust.
  • Mifflin-St Jeor is 5-10% more accurate than Harris-Benedict.
  • Activity multipliers are conservative — under-report intentionally to avoid over-eating.
  • Consult a registered dietitian for medical conditions (diabetes, kidney disease).

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Frequently Asked Questions

▸ What equation does the TDEE calculator use?
Mifflin-St Jeor equation — the most accurate BMR formula validated against indirect calorimetry. ~5-10% more accurate than the older Harris-Benedict equation for modern populations.
▸ How accurate is TDEE for tracking calories?
TDEE is an ESTIMATE accurate within ±10-20%. Track for 2 weeks at the calculated target — adjust up/down 200 kcal based on actual weight change. Activity multipliers tend to over-estimate, so start conservative.
▸ What macro split should I pick?
For most goals: Balanced 35/35/30 (P/C/F). For fat loss + muscle preservation: High Protein 40/30/30. For keto/insulin resistance: Low Carb 30/10/60. For endurance athletes: 25/55/20 (high carb for glycogen).
▸ Why is my goal calories below 1200 (or 1500 for men)?
Calculator caps deficit at safe minimums. Eating below 1200 kcal (women) or 1500 kcal (men) long-term causes muscle loss, hormone disruption, and metabolic adaptation. Aim for slower fat loss with a smaller deficit.