Free Tool
Calorie & Macro Calculator
Find your daily calorie target and personalised macro split in seconds — powered by the Mifflin-St Jeor equation, the gold standard used by dietitians worldwide.
What is TDEE and why does it matter?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns each day, accounting for your basal metabolic rate (BMR) and physical activity. BMR is the energy your body needs just to stay alive — breathing, circulation, cell repair — while TDEE layers on everything you do throughout the day. Knowing your TDEE is the essential starting point for any nutrition goal, whether you want to lose fat, build muscle, or simply maintain your current weight.
Understanding macronutrients
Calories tell you how much to eat; macronutrients tell you what to eat. The three macros — protein, carbohydrates, and fat — each play a distinct role. Protein (4 kcal/g) supports muscle repair and satiety. Carbohydrates (4 kcal/g) provide readily available energy for activity and brain function. Fat (9 kcal/g) is essential for hormone production and fat-soluble vitamin absorption. The right macro ratio shifts depending on your goal: a higher protein share for muscle gain or fat loss, more carbs for performance and endurance.
How to use your results
Once you have your daily calorie target and macro split, the practical challenge is building meals that hit those numbers consistently. Start by tracking a few days of your current eating to see where you stand, then adjust portion sizes rather than overhauling your entire diet at once. Small, sustainable changes — an extra scoop of Greek yoghurt here, swapping white rice for a smaller portion of brown rice there — compound quickly. RecipeOK can help by filtering recipes to match your macro goals and building a weekly meal plan that does the maths for you automatically.
A note on accuracy
The Mifflin-St Jeor formula is among the most validated predictive equations available and is accurate to within 10% for most people. Individual factors such as muscle mass, hormonal health, sleep quality, and gut microbiome composition can shift your actual needs. Treat the number as a well-informed starting point, monitor your weight and energy levels over two to four weeks, and adjust by 100–200 kcal if results differ from expectations. For personalised medical or clinical nutrition advice, consult a registered dietitian.
Ready to meal plan around your macros?
RecipeOK builds weekly plans tailored to your calorie and macro targets — free to try.