TDEE & Macro Calculator
Your TDEE (Total Daily Energy Expenditure) is the number of calories you burn per day: your resting metabolism scaled by how active you are. Eat roughly 20% below it to lose fat and about 10% above it to build muscle. Enter your stats below for your exact number and macro targets — free, no signup.
Work out how many calories you burn in a day and exactly how much protein, carbs and fat to eat to hit your goal. This free calculator uses the Mifflin-St Jeor equation — the same math SSS Workout Assistant uses to set your in-app nutrition targets — so there is no signup and no guesswork.
Daily targets by goal
| Goal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lose fat | 2130 | 135 g | 264 g | 59 g |
| Maintain | 2662 | 135 g | 364 g | 74 g |
| Build muscle | 2928 | 135 g | 414 g | 81 g |
Protein set to 1.8 g/kg of body weight, fat to 25% of calories, and the remainder as carbs — the same formula SSS Workout Assistant uses for your in-app nutrition targets.
How TDEE is calculated
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It starts with your Basal Metabolic Rate (BMR) — the energy your body uses at complete rest — and then scales it up for how active you are.
The BMR here comes from the Mifflin-St Jeor equation, widely regarded as one of the most accurate general formulas:
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + s where s = +5 (male), −161 (female) TDEE = BMR × activity factor sedentary 1.2 · light 1.375 · moderate 1.55 active 1.725 · very active 1.9
Worked example
A 30-year-old man who weighs 75 kg and is 178 cm tall has a BMR of about 10 × 75 + 6.25 × 178 − 5 × 30 + 5 = 1,718 calories. If he trains moderately (factor 1.55), his TDEE is roughly 1,718 × 1.55 ≈ 2,663 calories a day to maintain his weight. To lose fat he would aim for about 2,130 (−20%); to build muscle, about 2,930 (+10%).
Setting your macros
Once you know your calorie target, split it into macronutrients. This calculator fixes protein at 1.8 g per kg of body weight to protect and build muscle, sets fat at 25% of calories for hormones and satiety, and fills the rest with carbohydrates to fuel training. Protein and carbs provide 4 calories per gram; fat provides 9.
Frequently asked questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including your resting metabolism plus all activity and exercise. Eating at your TDEE keeps your weight stable; eating below it loses fat and above it builds mass.
How is TDEE calculated?
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR): 10 × weight(kg) + 6.25 × height(cm) − 5 × age, then +5 for males or −161 for females. BMR is then multiplied by an activity factor from 1.2 (sedentary) up to 1.9 (very active) to give your TDEE.
How many calories should I eat to lose fat or build muscle?
A common approach is to eat about 20% below your TDEE to lose fat and about 10% above it to build muscle. This calculator shows all three targets — cut, maintain and bulk — so you can pick your goal.
How much protein should I eat?
This calculator sets protein at 1.8 g per kilogram of body weight, which is a well-supported target for people training to build or keep muscle. Fat is set at 25% of calories and the rest of your calories come from carbohydrates.
Is this TDEE calculator accurate?
The Mifflin-St Jeor formula is one of the most accurate general equations for estimating calorie needs, but it is still an estimate. Use the number as a starting point, track your weight for two to three weeks, and adjust up or down based on what actually happens.
Get these targets built into your plan
SSS Workout Assistant sets your calories and macros automatically and pairs them with a custom weekly routine — free.
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