Calculator
TDEE & Macros Calculator
Find your total daily energy expenditure, the calories you burn in a day, plus a protein, carb and fat split for your goal. No sign-up, instant result.
Your details
Your daily targets
To maintain your current weight.
Estimates carry a margin of about ±10%. Use as a starting point and adjust based on real-world results over a few weeks.
What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including everything from basic functions like breathing to exercise and daily movement. It's the single most useful number for managing your weight: eat around your TDEE to maintain, below it to lose fat, and slightly above it to build muscle.
How this calculator works
We estimate your basal metabolic rate (the calories you'd burn at complete rest) using the Mifflin-St Jeor equation, one of the most accurate predictive formulas for healthy adults. We then multiply by an activity factor based on how active you are, which gives your TDEE. Your macro split is calculated from that calorie target. You can read more on our methodology page.
What about the macros?
Macronutrients, protein, carbohydrates and fat, are where your calories come from. The default split shown here (30% protein, 40% carbs, 30% fat) is a balanced starting point that works well for most people. Protein supports muscle, carbs fuel activity, and fat supports hormones and general health.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure is the total number of calories your body burns in a day, including rest, daily movement and exercise. Eat around it to maintain weight, below it to lose fat, and slightly above it to build muscle.
How accurate is this TDEE calculator?
It uses the Mifflin-St Jeor equation, one of the most accurate predictive formulas for healthy adults. Real metabolism varies, so estimates carry a margin of about plus or minus 10 percent. Use the result as a starting point and adjust based on real-world results over a few weeks.
What macro split should I use?
The default here is 30 percent protein, 40 percent carbs and 30 percent fat, a balanced starting point that suits most people. You can adjust based on your goals and preferences.
Is this a substitute for medical advice?
No. welanutria provides estimates for general information only and is not medical or dietary advice. Consult a qualified professional before making significant changes.
welanutria provides estimates for general information only and is not medical advice. Consult a qualified professional before making significant changes to your diet or exercise.