Free Macro Calculator — TDEE, Protein, Carbs & Fat
Get your personalized daily calories and macros for cutting, bulking, body recomposition, or maintenance. Powered by the Mifflin-St Jeor TDEE equation. Free, no signup required.
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1. Enter your stats. Input your weight, height, age, and sex. These feed the Mifflin-St Jeor equation to calculate your BMR (Basal Metabolic Rate).
2. Select your activity level. Sedentary means desk job and minimal exercise. Moderately active means 3-5 training sessions per week. Be accurate — overestimating activity is the most common reason people don't hit their goals.
3. Choose your goal. Cut (fat loss), Bulk (muscle gain), Recomp (simultaneous), or Maintain. Each goal applies a different calorie adjustment and macro split formula.
4. Hit Calculate. You'll get your TDEE, target daily calories, and exact gram targets for protein, fat, and carbs. Use these as your daily tracking targets.
Macros by Goal: What Changes and Why
| Goal | Calorie Adjustment | Protein Target | Focus |
|---|---|---|---|
| Cut | –500 kcal/day | 1.0g / lb | Preserve muscle in deficit |
| Bulk | +300 kcal/day | 0.8g / lb | Maximize muscle gain, minimize fat |
| Recomp | Maintenance | 1.0g / lb | Gain muscle + lose fat simultaneously |
| Maintain | Maintenance | 0.8g / lb | Hold current body composition |
Related: How to Do Body Recomposition · How to Lean Bulk Without Getting Fat
Understanding Your TDEE
TDEE is the total calories you burn each day — at rest, during activity, and from digesting food. It has three components:
- BMR (60-70% of TDEE): Calories burned at complete rest — breathing, organ function, cell repair.
- NEAT (15-30%): Non-exercise activity: walking, fidgeting, standing. Highly variable between individuals.
- Exercise (5-15%): Deliberate training. Smaller than most people think.
TDEE calculators are starting estimates, not absolutes. Weigh yourself daily, track a 7-day average, and adjust calories based on actual results after 2 weeks.
More: How to Calculate Your TDEE · Adaptive TDEE vs Static Calculators · How to Track Macros (Beginner Guide)
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Frequently Asked Questions
How do I calculate my macros for bodybuilding?
Start with your TDEE (Total Daily Energy Expenditure) using the Mifflin-St Jeor equation. Set protein at 0.8-1.0g per pound of bodyweight. Fat at 25-30% of total calories. Carbs fill the remaining calories. Adjust based on your goal: surplus for bulking, deficit for cutting.
How much protein do I need to build muscle?
Research shows 0.7-1.0g of protein per pound of bodyweight is optimal for muscle building. During a bulk, 0.8g/lb is sufficient since the caloric surplus provides additional protein-sparing effect. During a cut, aim for the full 1.0g/lb to maximize muscle preservation.
What macro split is best for body recomposition?
For body recomposition (gaining muscle while losing fat), eat at maintenance calories with high protein (1.0g/lb). The macro split typically works out to around 35-40% protein, 25-30% fat, and 30-40% carbs. The key is eating enough protein while keeping calories at or near maintenance.
Should I track macros or just calories?
Tracking macros is more effective than tracking calories alone because body composition depends on what you eat, not just how much. Two diets at the same calorie level can produce very different results if one is high-protein and the other is not.
How many calories do I need to build muscle?
A lean bulk requires a modest caloric surplus of 250-500 calories above TDEE. This provides enough energy for muscle protein synthesis without excessive fat gain. Beginners can build muscle at maintenance or even a slight deficit for the first 6-12 months.
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day. It is calculated by multiplying your BMR (Basal Metabolic Rate) by your activity multiplier. This calculator uses the Mifflin-St Jeor equation for BMR, which is the most accurate formula validated in clinical research.