Fitness Calculator Suite: TDEE, BMI, Macros, and Body Fat Calculator
With our complete fitness calculator suite, you can figure out how many calories you need each day, your BMI (body mass index), your body fat percentage, and the best macronutrient ratios for you. Our science-based calculators use established formulae like the Mifflin St Jeor equation and the U.S. Navy approach to provide you accurate, individualized advice on how to reduce weight, gain muscle, or keep your current body shape.
Enter Your Information to Calculate TDEE, BMI & Macros
≈ 154.3 lbs
≈ 5'7"
TDEE Calculator - Figure Out How Many Calories You Need Each Day
This is a great tool/calculator to figure out how many calories you need to take in each day to lose weight, build muscle, or keep your current weight.
Your Daily Calories
This maintains your current weight
Your Fitness Metrics Summary
Questions and Answers About Fitness Calculators
How precise is the TDEE calculator?
The Mifflin St Jeor equation is one of the best ways to figure out how many calories you need, and that's what our TDEE calculator utilizes. But metabolism might be different for each person by 10 to 15%. Start with the calculator and then make changes depending on what you see over the next two to three weeks.
What is the optimal macro split for losing weight?
A usual macro split for losing weight is 40% protein, 40% carbs, and 20% fats. Getting more protein may help you keep your muscle mass when you're not eating enough calories. But the optimum macro ratio for you will depend on your objectives, activity level, and personal tastes. Try out various ratios using our macro calculator.
How frequently do I need to update my macros and TDEE?
If you lose or gain 10 to 15 pounds or if your exercise level fluctuates a lot, you should recalculate your TDEE and macros. Your body requires less calories when you lose weight. Recalculating your nutrition plan on a regular basis makes sure it remains in line with what you need right now.
Which is more important: BMI or body fat percentage?
Body fat percentage is usually a better way to measure health and fitness than BMI. BMI doesn't tell the difference between muscle and fat, hence athletes frequently have "overweight" BMIs even when they are quite fit. Use both of these measurements together with waist circumference to obtain the whole picture.
How can I utilize these calculations to help me build muscle?
Set your objective to "gain weight" on the calorie calculator to get a 500-calorie surplus. Use the macro calculator to make sure you're getting enough protein (0.7 to 1 gram per pound of body weight). To make sure you're largely growing muscle and not too much fat, keep an eye on your body fat percentage.