Free Tool
TDEE & Macro Calculator
Answer 3 quick questions to get your personalized calorie & macro targets
Step 1 of 333%
Your Stats
We use the Mifflin-St Jeor formula for accuracy
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Your Stats
The TDEE Calculator is a free tool that estimates your daily calorie burn and recommended macros. Step 1 asks for your gender, weight, height, and age — these power the Mifflin-St Jeor formula for accuracy.
This is a free public tool — no login required
Select Male or Female, then enter weight (lbs), height (inches), and age
The Mifflin-St Jeor formula is the gold standard for BMR estimation
A progress bar shows how far through the wizard you are