Track calories & macros with nutrition and fitness calculators

Precision TDEE Macro Calculator
For lifters who check the math

Beyond BMR: precision nutrition calculations for body recomposition.

Stop accepting a generic Mifflin-St Jeor estimate as the final answer. Adjust your formula, activity intensity, protein target, and calorie goal to build a macro split that reflects how you actually train.

✓ Choose between Mifflin-St Jeor and Katch-McArdle.
✓ Dial activity multipliers instead of settling for labels.
✓ See the protein, fat, and carb trade-offs in real time.

Build your starting point

Every input stays adjustable.

Mifflin-St Jeor estimates resting needs from age, sex, height, and weight. Katch-McArdle uses lean body mass, which can be more useful when your body-fat estimate is reasonably reliable. Select the model that best matches the data you trust.
ft
in
lb
1.20 · lightly active 1.55 1.90 · very high

Think weekly training, daily movement, and job demands—not just how hard one workout feels.

g/lb
kcal / day
Estimated target
2,380

Daily calories after your selected adjustment.

Protein 34%
Fat 28%
Carbs 38%

How it works

The equation stays visible. Your assumptions stay adjustable.

A useful calorie target is not a magic number. It is a transparent estimate built from inputs you can inspect, challenge, and refine as your body and training change.

01

Resting energy, not a default

Compare Mifflin-St Jeor with Katch-McArdle when lean body mass is the more meaningful variable for you.

02

Activity as a spectrum

The multiplier captures more than gym sessions: steps, active work, recovery demands, and your typical week.

03

Protein with a purpose

Set protein against lean mass to support muscle retention during a cut or provide a dependable base during a gain phase.

Your output, visualized

See the trade-off, not just the total.

After your target calories are set, the split translates your protein preference and a balanced fat floor into the carbs left to fuel training.

Adjust the inputs

Sample macro split

Updates from your calculation
Protein 185g
Fat 74g
Carbs 231g
Questions, answered plainly

A calculator is only useful when you understand its limits.

Use the estimate as a measured starting point, then validate it against your weight trend, performance, hunger, and recovery.

How accurate is a TDEE estimate?

TDEE formulas estimate population averages; they cannot observe your exact movement or adaptation. Start with the result, track a 2–3 week trend, and adjust your target when the evidence says your maintenance differs.

Why does body-fat percentage affect the calculation?

Katch-McArdle estimates resting energy from lean body mass rather than total weight. That can make the model more individualized, but only when your body-fat estimate is reasonably close.

What is the difference between bulking and cutting?

Cutting uses a calorie deficit to reduce body mass, while bulking uses a surplus to support growth. Maintenance or a small adjustment can be appropriate when recomposition and performance are the priority.

Your body is not a spreadsheet default.

Run the numbers, inspect the model, and fine-tune a target that respects both physique progress and athletic performance.

Fine-Tune My Macros
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