TDEE calculator (embed)

Your details

Sample values. Change them to yours.

Sex

Age

yrs

Weight

Height

Activity level

Torn between two? Pick the lower one. How to choose

Body fat and macro split

Body fat (optional, unlocks Katch-McArdle)

Don't know it? Estimate it with the body fat calculator.

Macro split

Your details stay in this browser. Nothing is sent to a server.

Your maintenance calories (TDEE)

—calories / day

Fill in your details to see your numbers.

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TDEE (maintenance)

—

BMR (at rest)

—

Expected weekly change

Maintain weight

Calories—

% of calories

Protein —30%

Fat —35%

Carbohydrate —35%

Same inputs, three equations. Tap one to use it.

Each target gets its own grams, so you can compare goals before you start.

Goal	Calories	Protein	Fat	Carbs