TDEE and macro calculator
Calculate calorie needs and a protein/fat/carb split from body stats and activity level.
TDEE and macro calculator
Paste one person's stats per line as gender;age;height;weight and this tool works out basal metabolic rate (BMR), total daily energy expenditure (TDEE) and a target daily calorie intake, then splits that target into grams of protein, fat and carbohydrate. It is built for anyone planning a diet or training block — a coach checking numbers for a client, or someone adjusting their own macros without spreadsheet math.
Three formulas are available. Mifflin-St Jeor is the modern default and generally the most accurate for most people. Harris-Benedict is the older, still widely used equation. Katch-McArdle uses lean body mass instead of total weight, so it needs a body-fat percentage — add it as a fifth field on the line (gender;age;height;weight;bodyfat), for example m;30;180;80;18. Activity level scales BMR into TDEE, from sedentary to very active. The goal option shifts the target above or below TDEE by a percentage, for cutting, maintaining or bulking. For macros, choose a percentage split across protein, fat and carbs, or set grams of protein per kilogram of body weight and let fat and carbs fill the rest — useful when a specific protein target matters more than a ratio.
Metric and imperial units are both supported, including a feet'inches height shorthand like 5'11 in imperial mode. Multiple lines calculate a whole group at once, each with its own row in the result; the live tally shows the target calories and the macro split for a single entry, or an average target across a batch.
Everything runs locally in your browser — none of the numbers you enter are uploaded anywhere. Copy the result, download it as a .txt file, or send the output back into the input to keep refining the numbers.