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Free Macro & TDEE Calculator

Calculate your daily calories, protein, carbs, fat, and micronutrient targets in 60 seconds.

Uses the same formulas as MealThinker's AI meal planner

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Understanding Your Numbers

Getting your macros right is the foundation of any nutrition plan. Here's what each number means and why it matters for your goals.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day, combining your basal metabolic rate (BMR) with calories burned through physical activity, digestion, and daily movement. Your TDEE is the starting point for any nutrition plan -- eat below it to lose weight, above it to gain, or match it to maintain.

What are macros?

Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each plays a different role. Protein builds and repairs muscle. Carbs fuel your brain and workouts. Fat supports hormones and absorbs vitamins. Balancing these based on your goals matters more than just counting total calories.

What are micronutrients?

Micronutrients are vitamins and minerals your body needs in smaller amounts but are still essential for health. This calculator shows six key micronutrients: fiber for digestive health, iron for oxygen transport, calcium for bones, sodium as an upper limit, vitamin C for immunity, and vitamin B12 for energy and nerve function.

How to use your results

These numbers are your personalized daily targets. Use them as a guide when planning meals -- aim to hit your calorie and protein targets consistently, and let carbs and fat fill in naturally. For micronutrients, focus on eating a variety of whole foods. If you're vegan or vegetarian, pay extra attention to iron and B12.

Need dinner ideas that fit your macros? Try our free What Should I Eat Tonight? tool for instant meal suggestions with calorie and macro breakdowns.

Frequently Asked Questions

How accurate is this TDEE calculator?
This calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate predictive equation for estimating BMR in healthy adults. Combined with standard activity multipliers, it provides a reliable starting estimate. Individual metabolism can vary by 5-10%, so treat your results as a starting point and adjust based on real-world results over 2-3 weeks.
How much protein do I need per day?
This calculator uses 0.8-1.0 grams of protein per pound of body weight, depending on your goal. If you're trying to lose weight or build muscle, you'll get the higher end (1.0g/lb) to preserve muscle mass. For maintenance, 0.8g/lb is sufficient for most people. These ranges align with current sports nutrition research.
Should I eat my TDEE or my goal-adjusted calories?
Eat your goal-adjusted calories. Your TDEE is your maintenance level -- the calories where your weight stays the same. The goal-adjusted number applies the right deficit or surplus for your goal. For weight loss, that's a 500-calorie deficit. For muscle building, it's a 10% surplus.
Why are my micronutrient targets different based on sex?
The NIH sets different recommended daily allowances based on biological sex because bodies have different nutritional needs. For example, pre-menopausal women need more iron (18mg vs 8mg for men) due to menstruation. Men need more fiber (38g vs 25g). These differences are based on decades of clinical nutrition research.
Why does the calculator show higher iron for vegans and vegetarians?
Plant-based iron (non-heme iron) is absorbed less efficiently than animal-based iron (heme iron). The NIH recommends that vegetarians and vegans multiply their iron target by 1.8x to compensate. This calculator applies that adjustment automatically when you select a plant-based dietary preference.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns just to stay alive -- breathing, circulation, cell repair -- if you did nothing all day. TDEE adds your physical activity on top of BMR. Most people's TDEE is 1.2x to 1.9x their BMR depending on how active they are.
How often should I recalculate my macros?
Recalculate every 10-15 pounds of weight change, or whenever your activity level significantly changes. Your body's calorie needs shift as your weight changes, so what worked at 180 pounds won't be right at 160 pounds. Also recalculate if you switch goals (e.g., from losing weight to building muscle).
Can I use this calculator if I'm pregnant or breastfeeding?
This calculator is designed for general adult use and doesn't account for the increased nutritional needs of pregnancy or breastfeeding. Pregnant and breastfeeding women should consult their healthcare provider for personalized nutrition guidance, as calorie and micronutrient needs increase significantly during these periods.

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