Calculate your daily macro breakdown based on your calorie needs
What are BMR and TDEE?
BMR (Basal Metabolic Rate): The number of calories your body burns at rest just to maintain basic life functions like breathing, circulation, and cell production.
TDEE (Total Daily Energy Expenditure): Your total calorie burn including BMR plus all physical activities and exercise throughout the day.
💡 Common starting point: 40% Carbs / 30% Protein / 30% Fat
Feel free to adjust within the USDA guidelines to find what works best for you!
Popular Macronutrient Splits
Click any option to auto-fill the calculator
💡 Note: These are general recommendations. Individual needs vary based on age, activity level, goals, and health conditions. Consult a healthcare professional or registered dietitian for personalized advice.
Step 1: Enter Your Daily Calories
Enter your BMR (Basal Metabolic Rate) or TDEE (Total Daily Energy Expenditure) below. Not sure which number to use? Use the calculator above to find yours!
Please enter a value of at least 500 calories
Step 2: Set Your Macronutrient Percentages
Percentages must add up to 100%
Your Macronutrient Breakdown
Carbohydrates
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0 grams
Protein
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0 grams
Fat
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0 grams
Visual Distribution
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Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) Calculator
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