TDEE&MacroCalculator
Find your baseline. Optimise your macros. Hit your goals.
Metabolic Science · Energy Balance
How much energy
do you actually need?
Your Total Daily Energy Expenditure (TDEE) is the total calories you burn per day. It's the foundation of every successful physical transformation — whether you're cutting, bulking, or maintaining. Calculate your baseline, then structure your macros to match your goal.
Mifflin-St JeorHarris-BenedictKatch-McArdleMacro planner
Your details
Biometrics & Activity
The more accurate your inputs, the closer the calculation will be to your true metabolic rate.
Core Biometrics
Your physical measurements.
Gender
Activity & Composition
Movement and lean tissue.
Formula Preference
Choose your metabolic model.
Calculations based on verified physiological models. Results are scientific estimates.