TavFit
Free · No sign-in needed

TDEE & macro calculator

See how much energy your body uses each day, how many calories to eat, and how to split protein, carbs and fat for your goal.

Your numbers are calculated on your device. Nothing is saved or sent anywhere.

About you
yrs
cm
kg

A morning weigh-in, averaged over the last few days, is the most accurate.

Daily movement
Only getting around and work during the day — workouts come next.
steps

Optional. Leave it empty if you don't wear a watch or don't carry your phone all day — the number would not reflect your real movement.

Lifting per week
Resistance sessions: weights, machines or hard bodyweight work.
Your goal

Pace

Formulas used

Every number above comes from the formulas below. They are estimates for most people — each body differs a little, so track your real weight for 2–3 weeks and adjust.

BMR — energy at rest

Mifflin-St Jeor (default)

Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5

Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161

Katch-McArdle (with a measured body fat)

Lean mass = weight × (1 − body fat)

BMR = 370 + 21.6 × lean mass (kg)

TDEE — total daily energy use

TDEE = BMR × activity factor

Daily movementFactor
Mostly sittingUnder 3,000 steps1.30
Lightly active3,000 – 5,000 steps1.40
Fairly active5,000 – 8,000 steps1.55
Active8,000 – 10,000 steps1.70
Very active10,000 steps or more1.85

The factors assume 3–6 lifting sessions a week; with 2 or fewer, subtract 0.10. TavFit set the table lower than the common ones to fit daily life in Vietnam: a lot of sitting, a motorbike for every trip.

Target calories

  • By pace: TDEE × (1 ± %). A 15% cut is TDEE × 0.85.
  • By target weight, losing: each kg lost ≈ fat share × 7,830 + lean share × 1,200 kcal. With lifting and enough protein about 80% of the loss is fat, so ≈ 6,504 kcal per kg.
  • By target weight, gaining: each kg gained takes a surplus of about 8,000 kcal.
  • Daily difference = total energy ÷ number of days.

Macros

  • Protein: 2.0 g per kg of body weight; with a measured body fat, 2.6 g per kg of lean mass.
  • Fat: 25% of calories, never below 0.6 g per kg of body weight.
  • Carbs: the calories that are left. 1 g of protein or carbs = 4 kcal, 1 g of fat = 9 kcal.
  • Fibre: 14 g per 1,000 kcal.

Safe limits

  • Lose no more than 1% of your weight a week.
  • Gain no more than 0.5% of your weight a week.
  • Don't eat below your BMR, nor below 1,200 kcal (women) or 1,500 kcal (men).

Sources

  • Mifflin MD, St Jeor ST et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 51:241–247.
  • McArdle WD, Katch FI, Katch VL. Exercise Physiology: Nutrition, Energy, and Human Performance.
  • Hall KD (2008). What is the required energy deficit per unit weight loss? Int J Obes 32:573–576.
  • Forbes GB et al. (1986). Deliberate overfeeding in women and men: energy cost and composition of the weight gain. Br J Nutr 56:1–9.
  • Helms ER et al. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. Int J Sport Nutr Exerc Metab 24:127–138.
  • Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 52:376–384.
  • Iraki J et al. (2019). Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports 7:154.