Compare calculators
Both calculators run independently — change the inputs on either side to compare results.
Macro Split Calculator
Break down your daily calorie target into grams of protein, carbohydrates, and fat based on your chosen macro percentages. Use this when starting a new diet plan, cutting, or bulking to hit precise nutrition targets.
BMR / TDEE Calculator
Estimate your daily calorie needs using the revised Harris-Benedict equation, then adjust for activity to get your Total Daily Energy Expenditure (TDEE) — the rough number of calories you burn in 24 hours when you eat a maintenance diet. Enter your weight in kilograms, height in centimetres, age, biological sex, and an activity multiplier (sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extremely active 1.9). The result is what most nutrition guides call your "maintenance calories" — a starting point for designing a deficit (to lose weight), a surplus (to gain muscle), or a recomposition plan.
Key differences
| Macro Split Calculator | BMR / TDEE Calculator | |
|---|---|---|
| Category | Health | Health |
| Inputs required | 3 | 5 |
| Result | Protein (grams) | Daily Calorie Needs (calories) |
| What it does | Break down your daily calorie target into grams of protein, carbohydrates, and fat based on your chosen macro percentages. Use this when starting a new diet plan, cutting, or bulking to hit precise nutrition targets. | Estimate your daily calorie needs using the revised Harris-Benedict equation, then adjust for activity to get your Total Daily Energy Expenditure (TDEE) — the rough number of calories you burn in 24 hours when you eat a maintenance diet. Enter your weight in kilograms, height in centimetres, age, biological sex, and an activity multiplier (sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extremely active 1.9). The result is what most nutrition guides call your "maintenance calories" — a starting point for designing a deficit (to lose weight), a surplus (to gain muscle), or a recomposition plan. |