CoachP

Free tool

TDEE & macro calculator

Estimate your total daily energy expenditure (TDEE) and get calorie and macro targets for losing, maintaining or gaining weight.

Your details

Units
Sex
years
lb
ft
in
%

If you know it, the calculator uses your lean mass (Katch–McArdle) for a closer estimate.

Grams of protein per unit of body weight.

Results update as you type.

Your results

Fill in your details to see your numbers.

How this works

BMR (basal metabolic rate) is what your body burns at complete rest. It's estimated with the Mifflin–St Jeor equation, or Katch–McArdle when you enter body fat.

TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extremely active). Eating at your TDEE should keep your weight roughly stable.

Macros: protein is set from your body weight, fat is about 25% of calories, and carbs fill the rest. These are starting points: track your weight for 2–3 weeks and adjust.