FREE TOOL · NO SIGNUP
TDEE and macro calculator
Your maintenance calories, and what to eat to cut, maintain or build.
A calculator guesses. A log measures.
These numbers come from a formula. Antaeus re-measures your real maintenance from what you actually eat and how your weight actually moves, then corrects the target for you.
Join the beta See how it worksQuestions
Which formula is this?
Mifflin-St Jeor for resting energy, multiplied by an activity factor. Lean mass for the protein target uses the Boer formula, so you do not need a body-fat reading.
Why is protein based on lean mass?
Because protein need tracks the tissue that uses it. Setting it per kg of scale weight over-prescribes protein at higher body fat, which is why this page asks for height as well.
How far off can it be?
Any formula is a starting point — individual maintenance varies meaningfully around the estimate. Treat the number as week one, then adjust from your own weight trend.