TDEE & Daily Macro Split Calculator
Calculate your exact Total Daily Energy Expenditure and precision gram targets for protein, carbs, and fats.
Body Stats & Activity Level
Mifflin-St JeorDaily Macro & Calorie Targets
Target Daily Calorie Intake
2,342 kcal
Protein (1g/lb)
185g
Fats (0.35g/lb)
65g
Carbs
254g
Maintenance TDEE (Zero Weight Change)
2,842 kcal/day
Basal Metabolic Rate (BMR in coma state)
1,834 kcal
Weekly Calorie Deficit
-3,500 kcal (~1.0 lb fat loss/wk)
Macro Caloric Ratio
32% Protein • 25% Fat • 43% Carbs
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Frequently Asked Questions About TDEE & Macros
Understanding metabolic rates, protein synthesis, and safe deficit pacing.
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a 24-hour period. It combines Basal Metabolic Rate (BMR) with the Thermic Effect of Food (TEF) and daily physical activity.
How much protein should I eat per day for fat loss?
For active individuals and strength trainers, sports nutrition research recommends 0.8g to 1.0g of protein per pound of body weight to preserve lean muscle mass during a calorie deficit.