TDEE, calorie and macro calculator

01 · Body

About your body

Used to estimate your resting energy expenditure (BMR).

Age

Biological sex

The BMR formula uses biological sex.

MaleFemale

Units

Metric (cm, kg)Imperial (ft, lb)

Height

Weight

Add details · optional

Body fat (%)

If you know it, we also show lean mass and a second BMR formula for comparison.

Waist

02 · Activity

How does your day move?

Job, steps and training are counted separately: training four times a week but sitting all day is very different from walking 15,000 steps daily.

Main job activity

Mostly sittingSitting, some walkingStanding or walkingPhysical work

03 · Goal

What do you want?

Only two moderate adjustment levels — no extreme options.

Goal

MaintainKeep your current weight.Fat lossA moderate deficit with high protein to protect muscle.Muscle gainA small surplus to build muscle while limiting fat gain.Body recompositionEat around maintenance; needs consistent strength training.PerformanceEnough energy for hard training sessions.

Adjustment level

ConservativeSmall changes that are easy to sustain.ModerateA clearer change that is still safe.

04 · Food · optional

How do you eat?

Optional — you can skip it. Used to pick foods for the sample menu; it does not change your calories and macros.

Food allergies

Select everything you are allergic to. This is only a helper filter — always read food labels, and ask a doctor if your allergy is severe.

Diet

No preferenceVegetarianVeganPescatarian

Meals per day

2345

Cooking time per meal

Under 15 min15–30 min30–60 min

Food budget

LowMediumFlexible

05 · Training · optional

How do you want to train?

Optional. Used to build the sample training week; it does not change your calculated numbers.

Training experience

BeginnerJust starting out or training irregularly.IntermediateTraining regularly for months to a few years.AdvancedFollowing structured programs for years.

Session length (min)

30456090+

Movements to avoid

Select any movement that causes pain or discomfort. The plan will skip exercises with these movements and suggest alternatives. This is not a medical diagnosis.

Arms overhead (overhead press, reaching high)Deep shoulder stretch under load (dips, deep flyes)Deep knee bending (deep squats, deep lunges)Jumping and high impactRounding the back under loadHeavy load down the spine (back squat, heavy deadlift)Bearing weight on bent-back wrists (push-ups, front rack)Hanging from a bar (pull-ups)

Extra note · optional

If pain persists, see a healthcare professional or a qualified coach for an assessment.