TDEE & Macro Calculator

Total Daily Energy Expenditure: total daily calories burned, including basal metabolic rate (BMR), physical activity, and thermic effect of food. The baseline for cutting, maintenance, or bulk.

Rule of thumb: 1.6-2.2 g/kg body weight for strength training, 1.2-1.6 g/kg for sedentary or light cardio. This tool uses 2 g/kg as default.

It is the energy you need across a whole day: the basal metabolism, the movement and the energy spent digesting. It is the starting point for losing, holding or gaining weight.

The Mifflin St Jeor, which starts from weight, height, age and sex and is today the most reliable of the estimating formulas. The result is then multiplied by the activity factor.

For people training with weights the range given is 1.6 to 2.2 grams per kilo of body weight, for sedentary people 1.2 to 1.6. The calculation uses two grams per kilo as its starting value.