Enter your stats below to get your TDEE, daily calories, and the optimal protein, carb, and fat split for your goal.
This calculator uses the Mifflin-St Jeor, Revised Harris-Benedict, and Katch-McArdle (when body fat % is provided) formulas to estimate your Basal Metabolic Rate (BMR). It then applies an activity multiplier to determine your Total Daily Energy Expenditure (TDEE) and adjusts calories based on your goal — a 500 calorie deficit for fat loss, 300 calorie surplus for muscle building, or maintenance.
Protein is essential for muscle repair and satiety — the calculator prioritizes protein for all goals. Carbohydrates fuel your workouts and daily activity. Fat supports hormone production and nutrient absorption. The macro split adjusts automatically based on whether you're cutting, maintaining, or bulking.