TDEE Goal-Based Macro Calculator

Estimate your daily TDEE and get calorie & macro targets for maintenance, fat loss, muscle gain, or recomposition. Use the TDEE Goal-Based Macro Calculator for personalized nutrition planning. This calculator takes into account your current weight, activity level, and age to provide your suggested macros based on your goal. Keep in mind that this is just a recommended starting point. Everyone’s metabolism is a little different, so you may need to adjust your intake up or down slightly based on how your body responds.