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TDEE & Macro Planner

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Estimate how many calories your body uses each day and plan protein, carbs and fat for your goal. The method and its limits are shown, so you can see exactly where the numbers come from.

By the CalcKite team · Last reviewed 19 Oct 2026 · Formula · Cite · Embed

TDEE & Macro Planner

Estimate your total daily energy expenditure (TDEE), calories for your goal and protein, carb and fat grams, using the Mifflin–St Jeor equation.

BMR (Mifflin–St Jeor) = 10 × weight kg + 6.25 × height cm − 5 × age + 5 (male) or − 161 (female) TDEE = BMR × activity factor (1.2 to 1.9) Goal calories = TDEE ± 250 or 500 Grams = calories for each macro ÷ 4 (protein, carbs) or ÷ 9 (fat)

Example: 35-year-old woman, 5 ft 6 in, 150 lb, lightly active. BMR: 1,392 kcal; TDEE: 1,392 × 1.375: 1,914 kcal; Protein (30%): 144 g; Carbs (40%): 191 g; Fat (30%): 64 g.

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How to use the TDEE & Macro Planner

Choose US or metric units, then enter the sex used in the formula, your age, height and weight. Pick the activity level that matches a typical week and your goal, then a macro split. The green box shows daily calories for your goal, and the rows show protein, carbs and fat in grams.

Worked example

35-year-old woman, 5 ft 6 in, 150 lb, lightly active

BMR1,392 kcal
TDEE: 1,392 × 1.3751,914 kcal
Protein (30%)144 g
Carbs (40%)191 g
Fat (30%)64 g

Assumptions and limits

  • Mifflin–St Jeor is an estimate; real needs can differ by 10% or more.
  • Targets never go below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
  • This is general information, not medical or dietary advice, and not for pregnancy, eating disorders or medical conditions.

Formula

BMR (Mifflin–St Jeor) = 10 × weight kg + 6.25 × height cm − 5 × age + 5 (male) or − 161 (female) TDEE = BMR × activity factor (1.2 to 1.9) Goal calories = TDEE ± 250 or 500 Grams = calories for each macro ÷ 4 (protein, carbs) or ÷ 9 (fat)

Frequently asked questions

What is TDEE?

Total daily energy expenditure: the calories you burn in a day, including your resting metabolism and activity. Eating at your TDEE keeps your weight stable.

How many grams of protein should I eat?

Many guidelines suggest 0.7–1 g per pound of body weight (1.6–2.2 g per kg) for active people. The higher-protein split gets you closer to that.

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