TDEE & Macro Calculator
Know your maintenance calories and exactly how much protein, carbs, and fat to eat — personalized to your body, activity level, and goal.
Personal Info
Activity & Goal
BMR
1805
kcal/day (at rest)
TDEE
2798
kcal/day (maintenance)
Goal Calories
2798
kcal/day
Daily Macro Targets
148g
Protein
592 kcal · 21%
377g
Carbs
1507 kcal · 54%
78g
Fat
700 kcal · 25%
These estimates use the Mifflin-St Jeor equation, the most validated BMR formula for general adults. Individual metabolism varies — treat as a starting point and adjust based on real results over 2–3 weeks.
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