TDEE Calculator — Daily Calories and Macro Split for Your Goal
Calculate your Total Daily Energy Expenditure and personalised protein, carbs, and fat targets for fat loss, maintenance, or muscle gain. Evidence-based formulas.
BMR
1,709
TDEE
2,649
Target
2,649
Daily Macros (at 2,649 kcal)
Protein
150
g
Fat
88
g
Carbs
314
g
Estimates based on Mifflin-St Jeor formula. Consult a registered dietitian for personalised advice.
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Frequently Asked Questions
Quick answers to common questions
What is the difference between TDEE and BMR?+
BMR is calories burned at complete rest. TDEE equals BMR multiplied by an activity multiplier — your actual daily calorie burn including exercise and daily movement. TDEE is typically 20-80% higher than BMR.
How many calories should I eat to lose 0.5kg per week?+
0.5kg fat = ~3,850 calories. Create a 550 calorie per day deficit. If your TDEE is 2,200 calories, eat 1,700 calories daily for ~0.5kg per week loss.
What macro split should I use for fat loss?+
For fat loss while preserving muscle: Protein 30-40% (min 1.6-2.2g/kg bodyweight), Fat 25-35%, Carbohydrates fill remaining calories. Total calorie balance determines weight change; macros affect body composition.