TDEE & Macro Calculator
Find your daily calories and ideal macro split for your goal — with a clear breakdown.
▸ Advanced: enter body-fat % for a more accurate estimate
Maintenance calories (TDEE)
0 kcal
BMR 0 kcal · · activity ×
Daily target —
0 kcal
~ kg/wk
Protein
0g
Carbs
0g
Fat
0g
Protein works out to of bodyweight · consider a higher-protein split · great for keeping muscle
Estimates only — individual needs vary. Track for 2–3 weeks and adjust by ±100–200 kcal based on real results. Not medical or nutritional advice.
Why you’ll love TDEE & Macro Calculator
Instant & free
No signup, no paywall, no limits — TDEE & Macro Calculator works the moment the page loads.
Completely private
Everything runs in your browser. Nothing you enter is ever uploaded or stored on a server.
Works on any device
Fully responsive and touch-friendly — use it on your phone, tablet or desktop.
Accurate & clear
Built on the real formulas, with a breakdown you can actually trust.
How to use it
Open it
No download and no login — the tool is ready right at the top of this page.
Use it
Enter your details or start interacting. Everything updates live as you go.
Get your result
Copy, download or share your result in a single tap. That’s it.
Frequently asked questions
TDEE & Macro Calculator is 100% free — no signup, no watermarks and no usage limits. It’s one of 200+ free tools we build and give away.
It uses the standard formulas and shows its working, so you can verify every number. For big decisions, treat the result as a reliable estimate.
Completely. TDEE & Macro Calculator runs entirely in your browser (client-side). Nothing you type, upload or generate is sent to our servers, so your data never leaves your device.
No. It works instantly in any modern web browser — Chrome, Safari, Edge or Firefox — on desktop and mobile.
Yes. The tool is fully responsive and touch-friendly, so it works great on phones and tablets as well as computers.
Global Maple System — a software & AI studio. We built TDEE & Macro Calculator (and 200+ other free tools) to show what we can do. Need something custom built? We’d love to help.
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