Free Nutrition Tools
Calculators and guides to understand your body and habits — built by Healthly.
Macro & TDEE Calculator
Personalised calories, BMR, TDEE, and daily protein, carb, and fat targets. Optional body composition picker for a tighter energy estimate.
Use calculatorWhy use a macro calculator?
Understanding your body's energy needs is the foundation of any nutrition plan. Knowing your TDEE and macro targets gives you a clear roadmap for fat loss, maintenance, or muscle gain.
Our calculator uses evidence-based formulas — Mifflin-St Jeor by default, or Katch-McArdle when you provide a body fat estimate — then distributes calories across protein, carbs, and fat for your goal.