TDEE & Macro Calculator
Free calculator to estimate calories, TDEE, macros, body fat and daily water intake based on your body stats and activity level.
Daily energy needs
-- kcal / day
Basal metabolic rate (BMR): -- kcal / day
Formula: --
Moderate cut (calorie deficit)
-- kcal
Approx. 10–15% below maintenance
Aggressive cut (larger deficit)
-- kcal
Approx. 20–25% below maintenance
Moderate bulk (calorie surplus)
-- kcal
Approx. 5–10% above maintenance
Maintenance calories
-- kcal
Estimated calories to maintain weight
Suggested macros
Protein
-- g
Fat
-- g
Carbs
-- g
Fiber
-- g
Macros adjust based on the calorie target you select above. Protein and fat vary between cutting, maintenance and bulking. Carbohydrates use the remaining calories. Fiber is approximated at ~14 g per 1,000 kcal.
Enter your details on the left and press Calculate to see your estimated TDEE, calories for cutting or bulking, and suggested macros.
How this free calculator works (TDEE, macros, body fat & water)
This page is more than a calculator: it explains what the numbers mean, which formulas are used, and how to apply the results in a realistic way. Use it as a simple starting point - then adjust based on your weekly progress.
Step-by-step: inputs → calories, macros & water
- Enter age, sex, height, weight and your typical activity level.
- Choose a body fat range (or enter an exact % if you know it).
- Press Calculate to see your estimated maintenance calories (TDEE).
- Pick a goal (cut / maintenance / bulk) to update the macro targets.
- Use the water estimate as a practical daily target, then adjust for heat and training.
Tip: your “activity level” should represent an average week (not your hardest day).
Formulas: BMR, TDEE & macro split
- BMR (with body fat): Katch–McArdle → uses estimated lean mass.
- BMR (without body fat): Mifflin–St Jeor → uses age, height and weight.
- TDEE = BMR × activity factor (sedentary → athlete).
- Fiber guideline: ~14 g per 1,000 kcal (simple estimate).
These are widely used estimation methods. Your real maintenance can differ - track body weight trends over 2–4 weeks for the best calibration.
Daily water intake formula
The hydration estimate on this page uses a simple bodyweight heuristic: (weight in lb × 0.75) = ounces of water per day. If you use metric units, we convert kg → lb and then convert ounces → mL.
Metric conversion used here: (weight in kg × 2.205 × 0.75 × 28) = mL/day (then divide by 1000 to get litres). This matches the conversion shown in the screenshot you provided.
This is a practical estimate, not a medical prescription. Heat, altitude, sweat rate, caffeine and salt intake can shift your needs.
Macro logic: simple & realistic
- Protein is set per kg of body weight (higher on cuts to protect muscle).
- Fat has a minimum target for hormones and satiety.
- Carbs use the remaining calories (support training performance).
- If carbs look low, choose a smaller deficit or increase daily steps.
If you want a deeper breakdown, open the Learn More page for examples and common mistakes.
FAQ
Why do my results change when I change body fat?
Because the Katch–McArdle equation estimates BMR using lean mass. Lean mass is the biggest driver of resting energy needs, so a different body fat estimate changes the BMR and therefore your TDEE.
Is the calorie deficit guaranteed to work?
It’s a best estimate. Real-world results depend on adherence, tracking accuracy, NEAT (daily movement), sleep, stress and water retention. Use the calculator as a starting point and adjust based on 2–4 weeks of trends.
What if the macro numbers look “too high” or “too low”?
Start with the maintenance target for 7–10 days, then choose a mild cut or mild bulk. If training performance drops fast, your deficit may be too aggressive. If you gain too quickly on a bulk, reduce calories slightly.
Why does the water value differ from other recommendations online?
Different methods exist. This page uses a bodyweight heuristic (lb × 0.75). Other sources use total water targets (including food water), or use energy intake. The best target is the one you can follow consistently while keeping hydration markers reasonable.
Should I trust the “athlete” activity level?
Only if your weekly training volume and daily movement are genuinely high (most days). Many people overestimate activity, which inflates TDEE. When in doubt, choose a lower level and adjust after 2–3 weeks.
Can I use this tool for body recomposition?
Yes. Start near maintenance with higher protein and progressive training. Track strength and waist measurements. Recomposition is slower, but often more sustainable than aggressive cuts.
Disclaimer: educational purposes only. Not medical advice. If you have a medical condition, talk to a qualified professional.