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TDEE & Macro Calculator

Find your maintenance calories and the daily protein, carbs, and fat that fit your goal.

Sex
years
Height
ft
in
lb
lb
Goal
Your maintenance calories (TDEE)
0
calories per day to hold your current weight

Your daily target

0kcal
Protein0 g
0% of calories
Carbs0 g
0% of calories
Fat0 g
0% of calories
About 1 lb/week

How to use this

  • Hit your protein every day. It's the number that protects your muscle.
  • Track in MyFitnessPal for 2 weeks. Consistency beats perfection.
  • Adjust based on scale weight, energy, and how your training feels.

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This calculator provides general estimates for educational purposes and is not medical advice. Consult your physician before changing your diet, especially if you have a medical condition.