Science-based TDEE & Macro Estimator

Get a clear estimate of your energy and macro needs.

kg / cm lb / ft

Biological sex

Female Male

Age

Weight (kg)

Height (cm)

Activity level

Go by your total hours across the whole week.

Body fat % (optional, but it makes this noticeably more accurate)

Your result is ready!

Where should I send it?

You'll get your calorie and macro targets on screen right away, plus a copy in your inbox so you're not screenshotting a number you'll lose in your camera roll next week.

First name

Email

Your numbers

Your estimated daily calorie burn

Tap any goal below to see the macros that go with it.

calories a day on average

Where that comes from

Macros for the goal you picked

Protein

Carbs

Fat

Do I have to track all of this now?

Nope. See the "give or take" line under your number? Your actual energy depends on various factors that no tracker can fully take into account, including your genetics, hormones, gut microbiome, your sleep, mental load, training style, and more.

Still, having a rough idea of what your body probably needs can be helpful for calibration. You can use this estimate to see how your actual daily food intake compares, and take that as a hint of which direction you might want to move towards. But in the end, a number from a calculator shouldn’t replace your body’s hunger and fullness signals - if anything, it should complement them.

However:

If you’re trying to lose weight, logging every bite, trusting an app over your hunger signals, and freaking out over a 100-calorie deviation almost always leads to burnout at some point.

Or it removes any food intuition you might have had before.

And, for many people, always tracking their food long-term tends to trigger a not-so-healthy relationship to food.

Which is one of the main reasons the typical “just track and eat 500 calories less” advice for most people doesn’t actually make them lose weight, let alone keep it off.

To show you a better, more sustainable way to lose weight and get lean, I created

Fat Loss Simplified.

Every diet you've tried so far taught you to ignore your body’s signals.

My framework teaches you to use them, so that you finally lose the weight in a non-painful way - and through that, actually keep it off long-term:

See how it works

Not medical advice. Talk to a doctor before changing your intake if you're pregnant, breastfeeding, or managing a health condition.