TDEE & macro calculator
Your daily calories and full macro split for a cut, a bulk, or maintenance — computed with Mifflin-St Jeor, the same starting point KalorIQ builds your plan from. No signup needed to see your numbers.
0 kcal / day
This is a formula's estimate — a good first guess, not your real burn. KalorIQ starts your plan from this same math. Turn on adaptive targets and it measures your actual TDEE from what you log and what your scale says, then moves your target to match, never more than 50 kcal a day. It keeps this as a named profile too, so you can switch away from it and back when your phase changes.
What is TDEE?
TDEE — total daily energy expenditure — is what you actually burn in a day: your resting metabolism (estimated here with the Mifflin-St Jeor equation, the best-validated of the common formulas) multiplied by an activity factor. Eat under it and you lose weight; over it and you gain. Everything in nutrition planning starts from this one number.
How the macro split works
Protein is set from your body weight and phase — higher on a cut (about 0.9 g per lb) to protect muscle in a deficit, moderate on maintenance and a lean bulk. Fat gets roughly a quarter of your calories, and carbs take the remainder to fuel training. It's a starting split, not a law: the ratio that you'll actually stick to is the right one.
Why static targets stop working
Every calculator — this one included — freezes a moving target. Lose eight pounds and your TDEE drops with you; the deficit that worked in week one quietly shrinks until progress stalls, and most people blame themselves instead of the math. And a formula is an average to begin with: your real burn can sit well above or below it. Turn on KalorIQ's adaptive targets and, instead of re-running a formula, it measures your TDEE from your food log and your weight trend, checks it every morning, and moves your target when it changes, 50 kcal a day at most. Your cut, bulk, and maintenance plans live side by side as named profiles, so switching phases takes two taps instead of a new spreadsheet. Join the waitlist to get it on launch day.