TDEE & macro calculator.
Estimate maintenance calories, then explore a daily calorie scenario and a protein, carbohydrate and fat split. Adjust the split to see grams change immediately.
These tools are free to use without an account.
Estimated maintenance (TDEE)
2,173 kcal/daySelected calorie scenario: 2,173 kcal/day
Resting energy: 1,483 kcal/day
Formula: mifflin st jeor.
| Macro | Grams per day |
|---|---|
| Protein | 163 g |
| Carbohydrate | 217.3 g |
| Fat | 72.4 g |
Fitness estimates for adults 18 and over, not medical or dietary advice. Results are informational and are not reviewed by a certified personal trainer.
How maintenance calories and macros are estimated
BMR comes from the same formula module as the app. TDEE is rounded BMR multiplied by the chosen activity factor; exercise is already included, so do not add it again. The calorie scenario is maintenance, 10% below it, or 10% above it. These are arithmetic scenarios, not an individual prescription or a promised rate of weight change.
Understanding your macro split
The sample uses 2,173 kcal/day, with 30% protein, 30% fat and 40% carbohydrate. Protein and carbohydrate have 4 kcal per gram; fat has 9. The displayed grams are rounded to one decimal place. Change the percentages to explore other splits, and compare estimates with your actual food and weight trends over time.
Fitness estimates for adults 18 and over, not medical or dietary advice. Results are informational and are not reviewed by a certified personal trainer. Calculations stay in your browser. Typed measurements are not sent or saved.
Common questions.
How is this different from the calorie calculator?
This tool explores percentage-based calorie scenarios and editable macro splits. The calorie calculator shows daily calories for different weekly weight-change paces. Both use the same BMR equations and activity factors.
Does changing the macro split change maintenance calories?
No. Protein and fat percentages divide the selected calorie scenario; the remaining energy goes to carbohydrate. The percentages do not change your BMR or activity factor.
Are low calorie numbers raised automatically?
No. Numbers remain visible with warnings below the app minimum or estimated BMR. In the app itself, targets retain the established minimums. Estimates are not medical or dietary advice.
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