Free Science-Backed Tool
TDEE & Macro Deficit Calculator
Calculate your exact basal metabolic rate, total daily energy expenditure (TDEE), and daily macro breakdown for fat loss or muscle hypertrophy.
1. Your Measurements
Age27 years
Height178 cm
Weight75 kg
2. Your Calibrated Results
Maintenance (TDEE)2686kcal / day
Target Goal Intake2236kcal / day
Protein165g30%
Carbs255g46%
Fats62g25%
Saves these goals to your local diary. No account or credit card required.
How is this calculated?
Calculations use the clinically validated Mifflin-St Jeor Equation to establish your Basal Metabolic Rate (BMR: 1733 kcal). Protein is calibrated to 2.0–2.2g per kg of bodyweight to preserve lean mass during deficits.