TDEE & Calorie Calculator vs Macro Calculator
Both tools are 100% free, browser-based, and require no signup. Here is how they differ so you can pick the right one for your task.
TDEE & Calorie Calculator
Free TDEE and calorie calculator. Enter your stats and activity level to get your BMR, maintenance calories, and daily calorie targets for cutting, maintaining, or bulking — with macro breakdowns. No signup.
Use Calorie Calculator →Macro Calculator
Free macro calculator. Enter your stats and choose a goal and diet type (balanced, high-protein, keto, low-carb) to get your exact daily protein, carbs, and fat targets in grams and percentages. No signup.
Use Macro Calculator →Feature Comparison
| Feature | Calorie Calculator | Macro Calculator |
|---|---|---|
| BMR using Mifflin-St Jeor equation (most accurate for most adults) | ✓ | — |
| All 5 activity levels shown side-by-side for easy comparison | ✓ | — |
| Goal-specific calorie targets: cut, maintain, or bulk | ✓ | — |
| Macro breakdown (protein, carbs, fat) per goal | ✓ | — |
| Metric (kg/cm) and imperial (lb/ft+in) support | ✓ | — |
| Shareable URL with preset inputs | ✓ | — |
| 100% browser-based — your data never leaves your device | ✓ | — |
| 4 diet presets: Balanced, High-Protein, Keto, Low-Carb | — | ✓ |
| Goal-specific calorie targets: Cut, Maintain, or Bulk | — | ✓ |
| Protein, carbs, and fat in grams and percentages | — | ✓ |
| Visual macro proportion bar | — | ✓ |
| Supplement timing callout with evidence-based guidance | — | ✓ |
| Metric and imperial inputs | — | ✓ |
| 100% browser-based — your data never leaves your device | — | ✓ |
| 100% free — no signup, no watermarks | ✓ | ✓ |
| Browser-based — files never uploaded | ✓ | ✓ |
When to Use Each Tool
- →Input your weight, height, age, and sex. Toggle between metric and imperial as needed.
- →Compare all 5 activity levels side-by-side. Select the one that matches your lifestyle.
- →Select Cut, Maintain, or Bulk to see your daily calorie target and macro breakdown for that goal.
- →Input weight, height, age, and sex. Toggle metric or imperial as needed.
- →Choose the level that best matches your weekly exercise habits.
- →Select Cut, Maintain, or Bulk. This adjusts your total calorie target.
Frequently Asked Questions
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day including physical activity. It is calculated by multiplying your BMR by an activity factor. TDEE is your maintenance calorie level: eating at this number keeps your weight stable.
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest just to maintain basic functions: breathing, circulation, organ function, and temperature regulation. It represents roughly 60–70% of your total daily calorie expenditure. This calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate prediction formula for most adults.
For muscle retention during a cut or muscle growth during a bulk, research supports 0.7–1.0 g of protein per pound of body weight (1.6–2.2 g/kg) per day. The high-protein preset in this calculator uses 40% of calories from protein, which typically lands in this range for most people. Sedentary adults maintaining weight can meet needs at lower levels (0.36 g/lb, the RDA), but this is a floor, not an optimal target for active individuals.
Balanced (40% carbs, 30% protein, 30% fat) follows general sports nutrition guidelines and suits most active adults. High-protein (40% protein, 30% carbs, 30% fat) prioritizes muscle preservation and satiety — popular for cuts. Low-carb (10% carbs, 35% protein, 55% fat) reduces carbohydrate intake significantly without fully eliminating them. Keto (5% carbs, 25% protein, 70% fat) shifts primary fuel to fat and requires sustained carb restriction below ~50 g/day to maintain ketosis.