What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the baseline calories your body burns at total rest. TDEE (Total Daily Energy Expenditure) includes your BMR plus physical movement and exercise.

How should I set my macros for weight loss?

For weight loss, set a 15-20% calorie deficit below your TDEE while keeping protein high (around 0.8-1g per pound of body weight) to protect lean muscle.

Fitness & Metabolism Engine

TDEE & Macro Calculator

Calculate Total Daily Energy Expenditure (TDEE), BMR, target caloric intake, and precise macronutrient splits for cutting, bulking, or maintaining.

Metabolic Inputs

Age

Weight (kg)

Height (cm)

Daily Activity Level

Primary Goal

Macro Diet Style

Target Daily Energy Intake

2,678 kcal/day

Estimated BMR: 1728 kcal | Maintenance TDEE: 2678 kcal

Recommended Daily Macronutrients

201g

Protein

301g

Carbs

74g

Fats

Understanding TDEE, BMR & Body Recomposition

Your Basal Metabolic Rate (BMR) represents the calories your body burns at rest to maintain essential life functions (heartbeat, breathing, organ operation). Your Total Daily Energy Expenditure (TDEE) factors in your BMR plus physical activity and exercise.

Protein (4 kcal/g)

Essential for muscle repair, immune response, and preserving lean body mass during weight loss deficits.

Carbohydrates (4 kcal/g)

The primary energy fuel for brain function, intense workout sessions, and glycogen replenishment.

Fats (9 kcal/g)

Vital for hormone production (testosterone, estrogen), joint health, and nutrient absorption.

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