TDEE & Macro Calculator
Simple daily calories and macros with a 30% deficit and protein adjusted for high body fat.
BMR
—
kcal/day
TDEE
—
kcal/day
Goal Calories
—
30% Deficit
Daily Macros
Protein
— g
Fat
— g
Carbs
— g
Protein = 0.8 g/lb (adjusted if BMI is high). Fat ≥ 0.35 g/lb (adjusted). Carbs fill remaining calories.
Formulas & Notes
- BMR (Mifflin–St Jeor): M: 10·kg + 6.25·cm − 5·age + 5; F: 10·kg + 6.25·cm − 5·age − 161.
- TDEE: BMR × activity multiplier.
- Deficit: Goal calories = TDEE × 0.70 (30% reduction).
- Adjusted Body Weight (ABW): If BMI > 27 (M) or > 26 (F): ABW = GoalWeight + 0.25 × (Actual − Goal). GoalWeight uses sex-specific goal BMI (M 24.9, F 22.5).