TDEE & Macro Calculator

TDEE & Macro Calculator runs published population-average energy equations on your own numbers and splits a calorie target into grams of protein, carbs, and fat, with the formula shown on screen.

This calculator estimates energy and macronutrient needs using published equations. Individual needs vary. This is not medical or nutritional advice and does not diagnose, treat, or manage any condition - consult a qualified healthcare or nutrition professional before changing your diet or exercise routine.

TDEE
- Enter weight, height, and age
- Choose a BMR equation: Mifflin-St Jeor, the revised Harris-Benedict, or Katch-McArdle (which uses a body-fat percentage instead of a sex coefficient)
- Choose an activity level from sedentary to extra active to get Total Daily Energy Expenditure
- Set a target weekly rate of change, in pounds or kilograms per week, to see a daily calorie target above or below maintenance
- Save calculated results and see them in your history

MACROS
- Set a calorie target and a percentage split between protein, carbs, and fat
- See the split converted to grams per day
- Save and review past macro splits

PROFILES
- Save named profiles of weight, height, age, and activity level
- Load a saved profile back into the TDEE tab

BUILT FOR QUICK CHECKS
- Fast entry with minimal taps
- Works offline
- No account required
- Saved profiles and history stay on your device

This app is ad-supported. The calculators are available to use; watching a short ad unlocks saving results, calculation history, and saved profiles.

If you want a TDEE calculator, BMR calculator, or macro calculator that shows the equation it used - Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle - this app gives you the numbers with the formula shown.