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!
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