Free tool: Calculate your TDEE (daily calories) and macro targets for fat loss, maintenance, or muscle gain — free.
What TDEE and macros mean
Your TDEE (Total Daily Energy Expenditure) is the number of calories you burn in a day, including everything from basic body function to exercise. It’s the single most useful number for managing your weight: eat below it to lose fat, at it to maintain, above it to gain. Macros (macronutrients) are how those calories break down into protein, carbohydrates, and fat. This calculator estimates your TDEE, adjusts it for your goal, and splits the result into daily macro targets in grams.
How it’s calculated
The tool uses the Mifflin–St Jeor equation, the most accurate widely-used formula for estimating your baseline metabolism (BMR), then multiplies by an activity factor to get TDEE. For your goal it applies a sensible adjustment — roughly a 500-calorie daily deficit for steady fat loss, or a modest surplus for lean muscle gain. The macro split shown (30% protein, 40% carbs, 30% fat) is a balanced, paleo-friendly starting point that keeps protein high to protect muscle and satisfy hunger.
Using it on a paleo diet
Paleo isn’t usually about counting every calorie, but knowing your numbers helps if you have a specific goal like fat loss or building muscle. Hit your protein target from quality meat, fish, and eggs; get carbs from fruit and starchy vegetables like sweet potato; and fill fat from avocado, nuts, olive oil, and the natural fat in your protein. You can follow the targets loosely — using them to sense-check portions rather than weighing every gram — and still benefit from the structure.
Treat it as a starting point
These are estimates. Real metabolism varies between individuals, so use the numbers for two to three weeks, track your weight trend, and adjust: if fat loss stalls, trim calories slightly; if you’re losing too fast or feel drained, eat a bit more. Activity level is the most common thing people overestimate, so be honest there. For medical conditions, pregnancy, or a history of disordered eating, work with a doctor or registered dietitian rather than a calculator.
Frequently asked questions
How is TDEE calculated?
This tool estimates your BMR with the Mifflin–St Jeor equation, then multiplies by an activity factor. Your goal target adjusts that up or down (e.g., −500 calories for fat loss).
What macros should I eat?
A balanced starting split is 30% protein, 40% carbs, 30% fat, which this tool calculates in grams. Adjust based on your goal and how you feel; keep protein high to preserve muscle.
Are these numbers exact?
No — they’re well-validated estimates. Use them for 2–3 weeks, watch your weight trend, and fine-tune. Individual metabolism varies.
General nutrition information, not medical advice. Estimates vary by individual; consult a doctor or dietitian for medical conditions, pregnancy, or personalized plans.
Sources & further reading
The guidance in this article is checked against the following public health and standards sources. They are worth reading in full for the underlying detail.
