Free TDEE & Macro Calculator
Your calories and macros, in seconds
Enter your details and watch your targets update live. The number is the easy part. Fitly is the agent that turns it into meals, workouts, and daily logging that actually happen.
A 20% calorie deficit with protein kept high to hold onto muscle.
How many days you train (or plan to).
Daily target
2,314
calories per day
174g
Protein
30%
231g
Carbs
40%
77g
Fat
30%
Save & share your results
Get a shareable link and thumbnail for your targets. Send it to a friend, save it, or come back anytime.
Free to calculate. No account needed to see your numbers.
Pick a plan for these numbers
Most calculators stop at the number. Browse real Fitly meal plans matched to your goal, pick one to start your free trial, and your agent scales it to your 2,314 calories and logs it for you.
The exact app math
These numbers come from the same engine inside Fitly, so nothing changes when you sign up.
Carry it into your plan
One tap pre-fills your Fitly onboarding and your agent builds the plan to hit these targets.
How the calculator works
Your TDEE (total daily energy expenditure) is the number of calories you burn in a day. We estimate it in two steps. First we calculate your BMR (basal metabolic rate) from your age, sex, height, and weight using the Harris-Benedict equation, with Mifflin-St Jeor available under advanced options. Then we multiply BMR by an activity factor based on how many days a week you train, which gives your maintenance calories.
From maintenance, your goal sets the target: a 20% deficit for fat loss, a mild 10% deficit for recomposition, a 10% surplus for muscle gain, or maintenance to hold steady. Protein is kept high to protect muscle, and your chosen diet style sets how the remaining calories split between carbs and fat.
Estimates are a starting point, not a rule. The real value is what happens next: inside Fitly, your agent watches your actual logging and weight trend and adjusts these targets over time so they keep working as your body and schedule change.