TDEE and macro calculator for lifters
Estimate how many calories you burn each day, then get protein, fat and carb targets matched to your goal: lose fat, maintain or build muscle.
Gymex tracks macros with barcode and photo scanning, in the same app as your workouts.
Get the appHow we calculate your TDEE
Total Daily Energy Expenditure (TDEE) is the calories you burn in a day. We estimate your resting needs with the Mifflin-St Jeor equation, the most accurate of the common formulas for most adults, and multiply by an activity factor from 1.2 (sedentary) to 1.9 (very active). Treat the result as a starting point. Weigh yourself for two to three weeks and adjust by 100–200 kcal if your weight isn’t moving the way you expect.
How the macros are set
- Protein: 1.8 g per kg of bodyweight when maintaining or building, and 2.2 g/kg in a deficit to protect muscle. This sits within the 1.6–2.2 g/kg range research supports for lifters.
- Fat: 25% of calories, enough for hormone health and food you’ll enjoy.
- Carbohydrate: the remaining calories, which fuel hard training.
Choosing a goal
- Lose fat: a deficit of about 20% usually means losing roughly 0.5–1% of bodyweight per week while keeping your strength.
- Build muscle: a small surplus of about 10% limits fat gain. Beginners can gain faster, and advanced lifters should go slower.
- Maintain or recomp: newer lifters can often lose fat and gain muscle at maintenance with high protein and progressive training.
A note for under-18s
If you are under 18, this calculator shows maintenance calories only. Teenagers are still growing and need enough energy to train and recover, so we don’t suggest a deficit. Talk to a GP or registered dietitian before you diet.
Frequently asked questions
How accurate is a TDEE calculator?
Equations like Mifflin-St Jeor are usually within about 10% for most adults, but individuals vary. Use the number as a starting point and adjust it based on how your bodyweight changes over two to three weeks.
How much protein do I need to build muscle?
Research supports about 1.6 to 2.2 g of protein per kg of bodyweight per day for people who lift. This calculator uses 1.8 g/kg to maintain or build and 2.2 g/kg in a deficit.
Should I count calories on training days and rest days differently?
It isn’t necessary. A consistent daily target averaged across the week works well for most lifters. Some people prefer slightly more carbohydrate on training days, which is fine if the weekly total stays similar.
Why does the calculator not give under-18s a deficit?
Teenagers are still growing and have higher relative energy needs, so we only show maintenance. A GP or registered dietitian can give personalised advice.
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More free strength tools
- 1RM calculator: Estimate your one-rep max from any set, with five formulas and a full percentage chart.
- RPE & RIR calculator: Turn any set at a given RPE into an e1RM, then find the load for your next target reps and RPE.
- Barbell plate calculator: Which plates go on each side of the bar for any target weight, in kg or lb.
- DOTS & IPF GL calculator: Score your squat, bench and deadlift total against your bodyweight with DOTS and IPF GL points.
- 5/3/1 calculator: Your training max and every set of a full 5/3/1 cycle, rounded to the plates you have.
- Warm-up set calculator: A ramp of warm-up sets from the empty bar to your working weight, with sensible reps.
- Body fat calculator: Estimate body fat with the U.S. Navy tape-measure method, plus lean and fat mass.
These calculators give estimates for healthy adults. They are not medical advice. If you have an injury or a health condition, speak to a qualified professional before changing your training or diet.