TDEE Calculator
Calculate your total daily energy expenditure for accurate calorie targets.
Calculate TDEE🎯 Step 1: Choose Your Primary Goal
Select your main objective to get personalized macro recommendations
Lose Weight
Optimize macros for sustainable fat loss while preserving muscle mass
500 cal deficit • High protein
Maintain Weight
Balanced macro distribution for maintaining current physique
Maintenance • Flexible ratios
Build Muscle
Macros optimized for lean gains and strength development
300 cal surplus • Enhanced recovery
📊 Step 2: Select Your Diet Approach
Choose the macro distribution that fits your lifestyle and preferences
Balanced
Traditional approach
30/40/30
Low Carb
Higher fat focus
30/20/50
Low Fat
Higher carb energy
30/50/20
High Protein
Muscle focused
40/35/25
Ketogenic
Fat adaptation
25/5/70
Custom
Your ratios
Flexible
📝 Step 3: Enter Your Details
Provide your information for personalized calculations
⚖️ Macro Approach Comparison
| Approach | Protein | Carbs | Fats | Best For | Key Benefits |
|---|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General health | Sustainable, flexible, easy to follow |
| Low Carb | 30% | 20% | 50% | Fat loss, diabetes | Appetite control, stable blood sugar |
| Low Fat | 30% | 50% | 20% | Endurance athletes | High energy, easy digestion |
| High Protein | 40% | 35% | 25% | Muscle building | Muscle preservation, high satiety |
| Ketogenic | 25% | 5% | 70% | Rapid fat loss | Ketosis benefits, mental clarity |
🎓 Understanding Your Macros
Protein (4 cal/g)
- Builds and repairs muscle tissue
- Highest thermic effect (20-30%)
- Increases satiety and fullness
- Preserves muscle during fat loss
- Supports immune function
Carbohydrates (4 cal/g)
- Primary energy source for brain and muscles
- Fuels high-intensity exercise
- Supports muscle glycogen stores
- Aids in recovery and performance
- Spares protein for muscle building
Fats (9 cal/g)
- Essential for hormone production
- Supports vitamin absorption (A,D,E,K)
- Provides sustained energy
- Critical for cell membrane health
- Supports brain function
💾 Save Your Macro Plan
Save your results and track your progress over time
Optional: Give your plan a custom name
Related Nutrition Calculators
Complete your nutrition journey with these complementary tools
Protein Calculator
Find your optimal protein intake based on goals and activity level.
Calculate ProteinBMI Calculator
Calculate your Body Mass Index with detailed health insights.
Calculate BMI