Calculate your Total Daily Energy Expenditure and optimal macronutrient split. Find your BMR, daily calories, and exact protein, carbs, and fat targets for any goal.
| Activity Level | TDEE | Multiplier |
|---|
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Every diet works through one mechanism: energy balance. Eat fewer calories than you burn and you lose weight. Eat more and you gain. TDEE is the number that determines everything. Get it right and your diet works. Get it wrong and nothing else matters. This guide shows you how to calculate your TDEE, set your macros, and actually apply the numbers.
Scenario 1: Fat Loss. James, 30, male, 85 kg, 175 cm, moderately active. TDEE: 2,680 cal. Goal: lose fat at 500 deficit = 2,180 cal/day. Macros: 170g protein (2g/kg), 60g fat (25%), 218g carbs (remaining). At this deficit, he loses ~0.45 kg/week. In 12 weeks: ~5.5 kg lost. Use our Calorie Deficit Calculator to fine-tune.
Scenario 2: Muscle Gain. Maria, 25, female, 58 kg, 165 cm, very active. TDEE: 2,320 cal. Goal: lean bulk at +250 = 2,570 cal/day. Macros: 116g protein, 71g fat, 358g carbs. She trains 5x/week with progressive overload. Expected muscle gain: 0.25 kg/month. Use our Body Fat Calculator to track composition changes.
Scenario 3: Maintenance. David, 40, male, 75 kg, 180 cm, lightly active. TDEE: 2,230 cal. He eats at maintenance to preserve his current physique. Macros: 150g protein, 62g fat, 253g carbs. He weighs weekly and adjusts ±100 cal if weight drifts more than 1 kg.
Scenario 4: Aggressive Cut. Priya, 28, female, 72 kg, 162 cm, moderately active, wants to lose for a wedding in 8 weeks. TDEE: 2,150. Aggressive deficit (-750) = 1,400 cal. Macros: 144g protein (high to preserve muscle), 39g fat, 98g carbs. This is aggressive but above her BMR of 1,370. She should add resistance training to maintain muscle. Use our Calories Burned Calculator for exercise planning.
💡 Key insight: The calculator gives you a starting point, not a final answer. Track your weight for 2-3 weeks. If you are not losing 0.5-1 lb/week, drop 100-200 calories. If you are losing faster than 1 lb/week, add 100-200 calories to preserve muscle. Protein stays high regardless. The number one reason diets fail is not inaccurate calories — it is not tracking at all.
| Sedentary | x 1.2 |
| Light (1-3x) | x 1.375 |
| Moderate (3-5x) | x 1.55 |
| Very Active (6-7x) | x 1.725 |
| Extra Active | x 1.9 |