TDEE and macro calculator: what does your body burn?
Type in your stats, get your true daily burn (TDEE), then flip between cut, maintain, and bulk targets with the exact macro split: protein, fat, and carb grams for each.
Tool № 7 · Friday, September 25, 2026 · free, always
Numbers in, macros out. No diet plan attached.
Intake slip · Form TM-7
Your numbers
Fill in the slip and the ledger posts your burn below the tear line. Everything recalculates as you type; nothing leaves your browser.
Posted entry · Form TM-7-R
Your goal targets
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1. Figures are rounded to the nearest whole kcal and the nearest gram; the math underneath is not.
2. The cut and bulk targets sit 500 kcal from TDEE, about 1 lb (0.45 kg) a week in either direction.
3. Entering a body fat percentage switches BMR from Mifflin-St Jeor to Katch-McArdle; the card says which one it used.
Educational estimates, not medical advice. This page shows arithmetic on the numbers you type: calories and macro grams, not a diet plan. Bodies, metabolisms, and health conditions vary. Talk to a clinician or registered dietitian before you change how you eat.
How the math works
Your basal metabolic rate comes from the Mifflin-St Jeor equation: for men, 10 times weight in kg plus 6.25 times height in cm minus 5 times age plus 5; for women the same formula minus 161 instead of plus 5. If you enter a body fat percentage, the page switches to the Katch-McArdle formula instead: 370 plus 21.6 times your lean mass in kg, which accounts for muscle directly.
TDEE is BMR times an activity multiplier: 1.2 for sedentary, 1.375 for light activity, 1.55 for moderate, 1.725 for very active, and 1.9 for extra active. The cut target subtracts 500 kcal from TDEE and the bulk target adds 500, which works out to about 1 lb (0.45 kg) a week in either direction. Each goal splits its target by a fixed macro ratio: protein and carbs at 4 kcal per gram, fat at 9.
With the defaults (male, 30, 5'10", 180 lb, moderately active): BMR 1,783 kcal/day, TDEE 2,763 kcal/day: cut 2,263, maintain 2,763, bulk 3,263. Imperial inputs convert at 1 lb = 0.45359237 kg and 1 in = 2.54 cm.
Common questions
What is TDEE?
TDEE, total daily energy expenditure, is the number of calories your body burns in a full day: the energy to keep you alive at rest (your BMR), plus everything on top of it: moving, working, exercising, even digesting food. This page estimates your BMR from your stats, then multiplies it by an activity factor to get your TDEE.
How accurate is this calculator?
It is an estimate, not a measurement. The Mifflin-St Jeor formula is one of the most studied ways to estimate BMR, usually landing within about 10 percent for most people, but real metabolisms vary with muscle mass, age, hormones, and health conditions. Treat the number as a starting point and adjust after two to three weeks of watching the scale.
Should I cut 500 calories or use a percentage?
This page uses a flat 500 kcal because it maps to a steady, well-understood rate: about 1 lb (0.45 kg) per week. A percentage cut does the same job with different arithmetic. Either way the deficit has to come from somewhere you can sustain, and this page reports numbers only: it builds no diet plan.
Is this medical advice?
No. This page reports numbers only: calories and macro grams computed from the figures you type. It builds no personalized diet plan and makes no health claims. A clinician or registered dietitian is the right source for health decisions.
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