TDEE & Macro Calculator

Calculate your Total Daily Energy Expenditure (TDEE) and optimal macronutrient targets for cutting, bulking, or maintenance.

Your Details

Gender

Age (years)

Weight (kg)

Height (cm)

Body Fat % (Optional)

Activity Level

Estimated BMR: 1643 kcal/day

BMI: 24.2 (Normal weight)

Macronutrients

These macronutrient values reflect your maintenance calories of 2,547 calories per day.

Moderate Carb (30/35/35)

191g protein

99g fats

223g carbs

Lower Carb (40/40/20)

255g protein

113g fats

127g carbs

Higher Carb (30/20/50)

191g protein

57g fats

318g carbs

There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats.

Main Protein Sources

Chicken Breast (250g)

412 kcal

77g P 9g F 0g C

Gym Staple

2 Boiled Eggs

140 kcal

12g P 10g F 1g C

Gym Staple

Tempeh Goreng

200 kcal

15g P 12g F 10g C

Plant Protein

Tahu Goreng

150 kcal

10g P 10g F 5g C

Plant Protein

1 Scoop Whey (30g)

120 kcal

25g P 1g F 2g C

Gym Staple

Common Meals

Nasi Goreng

600 kcal

15g P 20g F 60g C

High Carb

Sate Ayam

350 kcal

35g P 15g F 10g C

High Protein

Rendang Daging

450 kcal

40g P 25g F 10g C

Protein/Fat

Gado-Gado

350 kcal

15g P 20g F 30g C

Balanced

Ketoprak

400 kcal

12g P 18g F 50g C

Carbs/Fat

Ayam Bakar

250 kcal

30g P 10g F 5g C

High Protein

Nasi Padang

700 kcal

25g P 30g F 80g C

High Calorie

Soto Ayam

300 kcal

20g P 10g F 25g C

Balanced

Bakso Sapi

300 kcal

15g P 15g F 20g C

Protein/Fat

Mie Goreng

500 kcal

10g P 18g F 60g C

High Carb

Pecel Lele

350 kcal

20g P 25g F 10g C

Protein/Fat

Nasi Uduk

400 kcal

8g P 15g F 50g C

Carbs/Fat

Ayam Penyet

350 kcal

25g P 20g F 15g C

High Protein

Ikan Bakar

200 kcal

35g P 5g F 2g C

Lean Protein

Pempek

300 kcal

10g P 15g F 30g C

Carbs/Fat

Bubur Ayam

300 kcal

15g P 8g F 45g C

Carbs

Understanding Your Metrics

Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions if you rested all day. We use the Mifflin-St Jeor equation by default, or the Katch-McArdle formula if you provide your Body Fat Percentage.

Total Daily Energy Expenditure (TDEE)

Your TDEE is an estimation of how many calories you burn per day when exercise and daily activity are taken into account. It is calculated by multiplying your BMR by your Activity Level multiplier.

Body Mass Index (BMI) & Categories

BMI is a simple index of weight-for-height that is commonly used to classify underweight, overweight, and obesity in adults. The World Health Organization (WHO) defines the following categories: