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HEALTH & FITNESS

TDEE & Macro Calculator

Calculate your daily calorie needs (Mifflin-St Jeor) plus protein, carbs, and fat split for cut, maintain, or bulk goals.

  • Runs in your browser
  • Private processing
  • No uploads
Your stats
yr
cm
kg
Your daily targets
Fill in stats to see your daily targets

01Why this TDEE tool

Calories with macros.

Four reasons lifters and runners start a new training block by opening this tab.

  • 01

    Calories and macros, together

    Calculates your maintenance calories and splits them into protein, carbs, and fat, the inputs you need to actually plan meals.

  • 02

    Mifflin-St Jeor + activity multiplier

    Most accurate widely-used BMR formula, paired with five activity levels from sedentary to extremely active.

  • 03

    Cut, maintain, or bulk presets

    One click adjusts the calorie target for a ~20% deficit, exact maintenance, or a measured surplus. No mental math at the kitchen counter.

  • 04

    Everything local

    Age, weight, height, and goals stay in your tab. Nothing transmitted, nothing stored.

02How it works

Stats, goal, plan.

  1. Your stats
    Age30yr
    Weight75kg
    Height175cm

    Step 1Enter your stats

    Age, sex, weight, height, and activity level. Pick metric or imperial; both produce the same TDEE.

  2. Goal
    CutMaintainBulk

    Step 2Pick a goal

    Cut for fat loss, maintain for body recomposition, bulk for muscle gain. The calorie target adjusts automatically.

  3. Daily target2,420kcalP 180 · C 270 · F 70

    Step 3Read TDEE and macros

    Daily calories plus a protein/carb/fat split. Use these as your meal-planning targets for the next 2 to 4 weeks.

03Use cases

Where TDEE anchors the plan.

Cutting, bulking, fueling training, and coaching handoffs all start from the same number.

  • Start a cutting phase

    TDEE minus roughly 20% is the sustainable deficit for most people. Hold for 2 to 4 weeks, reassess, repeat.

    TDEE 2,500 → cut at 2,000

  • Plan a muscle-building bulk

    TDEE plus 200 to 400 kcal lets you grow without piling on fat. Add a few times a year for steady, recoverable progress.

    TDEE 2,400 → lean bulk 2,700

  • Fuel an endurance block

    Marathon training pushes activity up a notch. Recalculate TDEE so you don't accidentally under-eat through your long runs.

    Activity ↑ → TDEE ↑ 300 kcal

  • Body recomposition setup

    Recomp lives at near-maintenance with high protein. The macro split gives you a starting point to track against.

    Maintain · protein 2 g/kg

  • Diet coaching handoff

    Sharing a plan with a coach or nutritionist? TDEE plus macros is the standard starting line, easy to share.

    Coaching intake form

  • Recalculate after weight changes

    Lost 5 kg? TDEE dropped with it. Recompute every couple of weeks during big body-comp changes so your targets stay accurate.

    Bi-weekly TDEE check

04Quick tips

Use the numbers well.

Four habits that keep the targets honest and the progress real.

  • 01

    Be honest about activity level

    Most people overrate themselves by one tier. 'Very active' should reflect manual labor or multiple hard sessions a day, not 'I lift three times a week'.

  • 02

    TDEE is an estimate, not a prescription

    The Mifflin-St Jeor equation lands within roughly 10% for most adults. Track for 2 to 3 weeks, then adjust based on actual weight change.

  • 03

    Protein first, then calories

    Hitting your protein target matters more than perfect carb/fat math. Most cuts succeed or fail on whether protein stays high.

  • 04

    Don't chase daily weight noise

    Weight fluctuates 1 to 2 kg with hydration. Use a 7-day average to assess whether the deficit or surplus is working.

05Questions

TDEE math, plainly answered.

Questions before your first calculation. Missing one? contact@wirelogs.com.

01What does TDEE stand for?

Total Daily Energy Expenditure, the calories you burn in a day from your basal metabolic rate, daily movement, planned exercise, and the thermic effect of food, summed together.

02How accurate is the Mifflin-St Jeor formula?

Within roughly 10% for most adults. It's the most accurate widely-used BMR equation, replacing the older Harris-Benedict formula. See the original 1990 paper by Mifflin and St Jeor.

03What macro ratios does the tool use?

Defaults: protein at ~2 g/kg bodyweight, fat at ~0.8 g/kg, and the rest as carbs. Adjustable based on whether you're cutting, maintaining, or bulking.

04How big a deficit should I run?

About 20% below TDEE for sustainable fat loss. Steeper deficits can work short-term but cost muscle and adherence over weeks.

05Is my data sent anywhere?

No. Everything stays in your browser.

06Is it free?

Yes. No sign-up, no usage cap, no watermark.

06Related tools

Other fitness calculators.

TDEE sits next to BMI, body fat, 1RM, and the rest of the training math.

Ready when you are

Set the targets.

Enter your stats above. Calories, protein, carbs, and fat appear instantly for cut, maintain, or bulk.

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  • Cut · Maintain · Bulkthree goals
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  • $0now and always

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