Calculate Your Perfect Macros & TDEE
Optimize your nutrition with accurate Macros & TDEE calculations tailored to your fitness goals. Find your daily calorie burn and get personalized protein, carb, and fat ratios for weight loss, muscle gain, or maintenance.
Calculate My Macros
Smart Macro & TDEE Guide: Everything You Need in One Place
Knowing your daily calorie burn TDEE is key to setting up your macros.This page has everything you need. You'll find your Macros & TDEE calculator, step-by-step help, and macro ratios for different goals, It also compares keto and balanced diets. Use the tools to figure out your numbers. Then, dive into the sections below. They'll help you use your results for the best results.
🧮 How to Use This Macros & TDEE Calculator
- 👤 Enter your age, gender, weight & height
- ⚡ Select your activity level
- 🎯 Choose your fitness goal (e.g. Weight Loss, Keto)
- 📊 Click “Calculate Macros” to view results
- 💾 Export results for tracking your diet
🍽️ What Are Macros?
Macros (macronutrients) include:
- Protein: 🥩 Muscle building
- Carbs: 🍞 Energy source
- Fats: 🥑 Hormone support
📌 Common Macro Ratios
- ⚖️ Weight Loss: 40% Protein / 30% Carbs / 30% Fats
- 💪 Muscle Gain: 30% Protein / 40% Carbs / 30% Fats
- 🥓 Keto Diet: 20% Protein / 5% Carbs / 75% Fats
🔗 Explore More
🧮 “Visualize Your Macronutrients”
Macro & TDEE Calculator
Calculate your ideal daily intake of carbs, protein, and fats.
Auto TDEE Estimation
Estimated TDEE: — kcal
Grams ↔️ Calories Converter
Calories: —
⭐ 1. What Is TDEE and Why It Matters
Total Daily Energy Expenditure (TDEE) is the total calories your body burns each day. It includes:
BMR (Basal Metabolic Rate): calories burned at rest
Activity Level: daily movement
Exercise: workouts, sports, steps
TEF (Thermic Effect of Food): calories burned digesting food
TDEE determines how many calories you need daily.
If your goal is weight loss, eat below TDEE.
If your goal is muscle gain, eat above TDEE.
If your goal is maintenance, match your TDEE.
This calculator gives accurate numbers instantly.
⭐ 2. Why Macro Tracking Helps You Reach Fitness Goals
Macro tracking ensures you get the right balance of nutrients for your goals.
Here’s why it works:
- ✔ Improves fat loss accuracy: better hunger control and faster results
- ✔ Protects muscle mass: high protein maintains lean tissue
- ✔ Prevents overeating: macros naturally limit intake
- ✔ Fits all lifestyles: keto, low-carb, balanced, or high-protein
⭐ 3. Understanding Protein, Carbs & Fats (Simple Guide)
Protein (4 calories per gram)
Builds and repairs muscle
Controls hunger
Boosts metabolism — foods include chicken, eggs, salmon, yogurt, tofu
Carbohydrates (4 calories per gram)
Main source of quick energy
Moderate or low intake depends on your diet — vegetables, berries, oats
Fats (9 calories per gram)
Support hormones, skin, and brain function
Main keto energy source — avocados, nuts, eggs, salmon
Your macro ratio decides how much of each nutrient you should eat daily.
⭐ 4. Who Should Use This Calculator?
This tool is ideal for:
Keto & low-carb beginners
Weight-loss seekers
Athletes and active people
Anyone wanting muscle gain
People wanting accurate calorie & macro targets
Those who prefer science-based nutrition
⭐ 5. Goal-Based Macro Adjustments
Your macro ratios change depending on your fitness goal.
🔹 Weight Loss
Eat slightly below TDEE
Higher protein for appetite control
Moderate or low carbs
Fats fill remaining calories
🔹 Muscle Gain
Eat above your TDEE
Higher carbs to support training
Adequate healthy fats
🔹 Recomposition (Lose Fat + Build Muscle)
Eat around your TDEE
High protein intake
Carb cycling around workouts
The calculator adjusts everything automatically.
⭐ 6. How to Read Your Results
Your results include:
✔ Your TDEE
Total calories burned per day.
✔ Daily Macro Targets
Protein (grams/day)
Carbs (grams/day)
Fat (grams/day)
✔ Macro % Breakdown
Based on your selected diet type.
✔ Goal-Specific Calorie Targets
Weight loss, maintenance, and muscle gain.
This helps you track progress easily.
⭐ 7. Tips for Easy Macro Tracking
Use apps like Cronometer or MyFitnessPal
Meal prep 2–3 days at a time
Keep high-protein snacks ready
Pre-log meals before eating
Update macros every 4–6 weeks
⭐ 8. When to Recalculate Your Macros
You should update your macro targets when:
You lose/gain 5–7 kg
Your activity level changes
You start a new workout routine
Your fitness goals shift
You plateau in weight loss
Recalculating keeps your targets accurate as your body changes.
Once you know your daily macros, these keto guides help you plan no-reheat lunches, upgrade your nutrition with collagen, and stock a smart low-carb pantry.
🥗 More Keto Essentials to Support Your Macros
No-Reheat Keto Lunch Ideas
10 easy keto lunches that travel well and don’t need a microwave.
Keto Collagen Recipes
Easy collagen-powered drinks and snacks to support joints, skin, and recovery. Key for women’s health.
Keto Pantry Essentials
10 keto-friendly foods to always keep on hand for quick low-carb meals.
Keto vs Balanced Macro Ratios
Different macro splits support different styles of eating. Keto focuses on very low carbs and higher fats, while a more balanced approach keeps carbs higher and fats moderate. The calculator can work with either style.
Typical Keto Macro Range
Designed for deep carb control and higher fat intake.
Typical Balanced Macro Range
More flexible, with moderate carbs and fats.
| Macronutrient | Keto / Low-Carb | Balanced / Moderate |
|---|---|---|
| Carbohydrates | ~5–10% of calories (very low) | ~40–50% of calories (moderate to higher) |
| Protein | ~20–25% of calories | ~20–30% of calories |
| Fat | ~65–75% of calories (higher) | ~25–35% of calories (moderate) |
These ranges are general examples and not medical advice. The calculator tailors your macros using your TDEE, goal, and preferred style so you can use keto, low-carb, or a balanced approach.
Macro & TDEE Calculator FAQs
Quick answers to common questions about TDEE, macros, and how to use this calculator for weight loss, maintenance, or muscle gain.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including rest, movement, and exercise. Your macros are based on this number. If you want to lose weight you eat below TDEE, for maintenance you match it, and for muscle gain you eat slightly above it.
Macros (macronutrients) are protein, carbohydrates, and fats. They provide energy and support major body functions. Getting the right macro balance helps control hunger, support muscle, and make fat loss or muscle gain more predictable than only counting calories.
Update your macros whenever your weight changes by about 5–7 kg, your activity level changes, or you start a new training program. It is also a good idea to recalculate every few months to keep your targets accurate.
No. This calculator works for keto, low-carb, and more balanced macro approaches. You can use it whether you prefer high protein, moderate carbs, or a classic ketogenic split with very low carbs and higher fats.
There is no single perfect ratio for everyone, but most people do well with higher protein, controlled carbs, and fats adjusted to fill the remaining calories. This calculator uses your TDEE and goal to suggest a macro pattern that supports fat loss while protecting muscle.
Yes. Macro tracking is beginner-friendly when you focus on simple meals and repeatable food choices. The calculator gives you clear targets so you do not have to guess how much protein, carbs, and fat to eat each day.
Yes. The results automatically adjust based on age, gender, height, weight, and activity level. Both men and women can use the same calculator to get personalized TDEE and macro targets.