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
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.
- Your statsAge30yrWeight75kgHeight175cm
Step 1Enter your stats
Age, sex, weight, height, and activity level. Pick metric or imperial — both produce the same TDEE.
- GoalCutMaintainBulk
Step 2Pick a goal
Cut for fat loss, maintain for body recomposition, bulk for muscle gain. The calorie target adjusts automatically.
- 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 2–4 weeks.
03Use cases
Where TDEE anchors the plan.
Cutting, bulking, fueling training, coaching handoffs — all start from the same number.
Start a cutting phase
TDEE minus ~20% is the sustainable deficit for most people. Hold for 2–4 weeks, reassess, repeat.
TDEE 2,500 → cut at 2,000Plan a muscle-building bulk
TDEE + 200–400 kcal lets you grow without piling on fat. Add a few times a year for steady, recoverable progress.
TDEE 2,400 → lean bulk 2,700Fuel 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 kcalBody 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/kgDiet coaching handoff
Sharing a plan with a coach or nutritionist? TDEE + macros is the standard starting line — easy to share.
Coaching intake formRecalculate 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 ~10% for most adults. Track for 2–3 weeks, 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 1–2 kg with hydration. Use a 7-day average to assess whether the deficit or surplus is working.
05Loved by
Lifters, runners, and coaches.
Recalculate TDEE every fortnight while cutting. Macros stay aligned with what the scale says, deficit holds.
Sets my fuel targets during build weeks. Bonking on long runs because I undershoot calories is no longer a thing.
Onboarding new clients with their TDEE + macros from this tool. They show up with a baseline already.
06Questions
TDEE math, plainly answered.
Questions before your first calculation. Missing one? hello@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.
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.
Ready when you are
Set the targets.
Enter your stats above. Calories, protein, carbs, and fat appear instantly — cut, maintain, or bulk.
- Cut · Maintain · Bulkthree goals
- Localprivate
- $0now and always