How your TDEE is calculated
TDEE stands for total daily energy expenditure: the calories your body uses in a full day, including training. The calculator works it out in two steps.
- BMR (basal metabolic rate) with the Mifflin-St Jeor equation, which research has found to be among the most accurate for healthy adults: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women.
- TDEE = BMR × an activity multiplier between 1.2 and 1.9.
Your goal then adjusts that number: about 20% below maintenance for a standard cut, 10% below for a slow cut or body recomposition, and 10% above for a lean bulk that keeps fat gain in check.
How the macros are split
- Protein: 0.9 g per pound of body weight (2 g per kg). This sits in the range studies support for building and keeping muscle while lifting.
- Fat: 25% of your calories, enough to support hormones and make meals enjoyable.
- Carbs: everything that's left. Carbs fuel hard sessions, so lifters usually do best not cutting them too low.
Protein and carbs have 4 calories per gram and fat has 9, which is how the grams are worked out.
Frequently asked questions
Should I eat back the calories I burn training?
No. Your activity level already includes your training, so the target shown covers it. Adding exercise calories on top counts them twice.
How fast should I lose weight on a cut?
Around 0.5–1% of your body weight per week is a common target for lifters. Faster than that makes it harder to keep muscle and strength.
Do I need to hit my macros exactly?
No. Hitting your calories and protein most days matters far more than the exact split of carbs and fat. Being within about 10% is plenty.
Treat it as a starting point
Any formula is an estimate. Eat at your target for two to three weeks and track your average body weight. If the scale isn't moving the way you want, adjust by 100–200 calories and check again. If you have a medical condition or a history of difficult eating patterns, work with a doctor or dietitian rather than a calculator.
