TDEE & Macro Planner
Estimate your Total Daily Energy Expenditure (TDEE) and plan your daily protein, carb, and fat intake.
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Quick Summary: TDEE & Macro Planner
In FY 2026-27, your TDEE (Total Daily Energy Expenditure) represents the total calories you burn daily. To lose weight safely, aim for a 300-500 calorie deficit from your TDEE, ensuring your protein intake remains high to preserve muscle.
How to use the TDEE & Macro Planner
- 1
Input Stats
Enter your age, gender, height, and current weight.
- 2
Set Activity
Choose your activity level from sedentary (office job) to athlete (pro training).
- 3
Choose Goal
Select weight loss, maintenance, or muscle gain to see your personalized macro split.