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Calculate your daily calories and macros, then download a tracking spreadsheet
Enter your information and click Calculate to see your results
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive. We calculate this using the Mifflin-St Jeor equation, the most accurate formula for most people.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. This is approximately how many calories you burn per day including all activity.
Macros are calculated with protein prioritized at 1g per pound of bodyweight (essential for muscle preservation during a cut), fat at 25% of calories (important for hormones), and the remaining calories from carbs.