Life & Health Β· π Global
TDEE & Macro Calculator
BMR via Mifflin-St Jeor or Katch-McArdle with activity multipliers and goal-based protein/fat/carb macros.
About this tool
TDEE & Macro Calculator computes BMR, TDEE, and protein/fat/carb macros from sex, age, height, weight (optional body-fat %), activity level, and goal. BMR uses Mifflin-St Jeor by default and Katch-McArdle when body-fat % is provided. Activity has 5 multipliers (1.2β1.9); goals are lose β500 / maintain / gain +300 / cut β250 kcal. Macros follow ISSN 2017 (protein 1.6β2.2 g/kg, fat 25β30%, carbs balance). Supports kg/lb Β· cm/in unit toggles and bilingual KO/EN. All math runs locally.
Use cases
Scenario 1
Cut β 0.45 kg/wk pace
A 30-yr-old male at 80 kg sets a β500 kcal deficit and high-protein 2.0 g/kg macros for ~0.45 kg/wk loss.
Scenario 2
Maintenance β accurate TDEE
Office worker + 3 light workouts/wk maps to "Lightly active 1.375" β get maintenance kcal and macros.
Scenario 3
Lean bulk +300 kcal
For hypertrophy +300 kcal, auto-recommend protein 1.8 g/kg + carbs 6 g/kg.
Scenario 4
Mild cut β250 kcal
A mild cut at β250 kcal preserves muscle by holding protein at 2.2 g/kg.
Scenario 5
BF% input β Katch-McArdle
Enter DEXA / InBody 970 body-fat % to use Katch-McArdle for tighter BMR.
Features
- Auto Mifflin-St Jeor / Katch-McArdle
- 5 activity multipliers (1.2β1.9)
- 4 goal presets (lose/maintain/gain/cut)
- ISSN protein 1.6β2.2 g/kg + fat 25β30% + carb balance
- kg/lb Β· cm/in unit toggle
- Bilingual KO/EN + result card
- Fully in-browser, no server
Frequently asked
- Q. How to pick activity multiplier?
- A. 1.2 = desk+no exercise, 1.375 = 1β3 light/wk, 1.55 = 3β5 moderate, 1.725 = 6β7 hard, 1.9 = 2-a-day + manual labor. Most overestimate β start 1.375β1.55 and adjust over 2β3 weeks of weight tracking.
- Q. Why is β500 kcal standard?
- A. 1 kg fat β 7700 kcal; β500 kcal Γ 7 d β 0.45 kg/wk β the clinically recommended sustainable pace without muscle loss.
- Q. Why protein 1.6β2.2 g/kg?
- A. ISSN 2017 meta-analysis: sufficient for muscle preservation / hypertrophy; little gain beyond 2.2. Cuts trend to 2.0β2.4, bulks to 1.6β1.8.
- Q. Inaccurate without body-fat %?
- A. Not really β Mifflin-St Jeor sits at Β±10% baseline error. Consumer scales' Β±5% BF% error can worsen BMR. Only use BF% mode with DEXA / InBody 970-grade data.
- Q. Is this a clinical tool?
- A. No. It applies publicly published Mifflin-St Jeor / Katch-McArdle / ISSN / ACSM formulas. People with conditions or special populations need professional advice.
Sources / references
Related guides / blog posts
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How we run it / disclaimer
This tool is advisory and does not constitute legal, tax, medical, or financial advice. All calculations and document generation run in your browser; inputs are never sent to a server. Ads follow Google AdSense policy and are kept separate from tool accuracy.