TDEE & Macro Calculator

Calculate your daily calorie needs, macro split, and per-meal targets — personalized for your body and goals.

Gender

Activity Level

Goal

Meals Per Day

Dietary Preference

Your Personalized Plan

BMR (Basal Metabolic Rate)1699 cal
TDEE (Total Daily Expenditure)2633 cal
Target Daily Calories2633 cal

Daily Macro Split

197g

Protein

263g

Carbs

88g

Fat

Per-Meal Targets (3 meals/day)

Calories878 cal
Protein / Carbs / Fat66g / 88g / 29g

Storm Cafe Meals That Match

  • • Teriyaki Chicken Bento
  • • Miso Salmon Bowl
  • • Beef Bulgogi Rice Box
  • • Pork Katsu Set
Get Meals That Match Your Macros →

Understanding TDEE and Macros for Meal Planning

The Mifflin-St Jeor Formula

The most widely accepted formula for calculating BMR. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. For women: same formula - 161. Multiply by your activity factor (1.2 for sedentary, 1.55 for moderate, 1.725 for active, 1.9 for very active) to get TDEE.

Macro Ratios for Different Goals

For weight loss, a higher protein ratio (35% protein, 35% carbs, 30% fat) preserves muscle. For maintenance, a balanced 30/40/30 split works well. For muscle gain, increase carbs to 45% to fuel workouts. Low-carb diets use roughly 40% protein, 20% carbs, 40% fat.

Matching Meals to Your Macros

Our calculator shows per-meal targets and suggests Storm Cafe dishes that match your profile. A typical chicken teriyaki bento provides ~35g protein, 55g carbs, and 12g fat — fitting neatly into most moderate-activity maintenance plans.

Example: 30-Year-Old Software Developer in Vancouver

Kevin is 30, 175cm, 75kg, moderately active (3-4 gym sessions/week), goal is body recomposition (lose fat + preserve muscle):

  • BMR: 10(75) + 6.25(175) – 5(30) + 5 = 1,699 cal
  • TDEE at 1.55 activity multiplier: 2,633 cal/day
  • Cut target (-400 cal deficit): 2,233 cal/day
  • High-protein split (35/35/30): 195g protein / 195g carbs / 74g fat
  • Per-meal (3 meals + snack): ~560 cal with 50g protein

Kevin hits his lunch target with a Storm Cafe chicken teriyaki bento (~540 cal, 38g protein) plus a side of edamame (60 cal, 5g protein) at approximately $16 CAD. Over 3 months of consistent tracking, expected fat loss: 5-6kg while preserving lean mass.

Related Tools & Guides

Bento Nutrition Calculator →Meal Plan Builder →Lunch Budget Calculator →Food Waste Calculator →

Frequently Asked Questions

What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day. It is calculated using the Mifflin-St Jeor equation for BMR (Basal Metabolic Rate) multiplied by an activity factor. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women: the same formula minus 161.
How many grams of protein do I need per day?
For general health, aim for 0.8-1g of protein per pound of body weight. For muscle gain, increase to 1-1.2g per pound. Our calculator splits your target calories into protein (30%), carbs (40%), and fat (30%) by default, adjusted for your dietary preference.
How accurate are TDEE calculators?
TDEE calculators provide a solid starting estimate within 10-15% accuracy. Individual metabolism, body composition, and non-exercise activity can cause variation. Use the calculated number as a starting point and adjust based on 2-3 weeks of real-world results.
Can I lose weight by just counting macros?
Yes, macro counting (also called flexible dieting or IIFYM) is an effective weight loss strategy. By hitting your protein target and staying within your calorie budget, you can lose 0.5-1kg per week while maintaining muscle mass. The key is consistency over perfection.
How do I hit my macros with Asian food in Vancouver?
Asian cuisine makes macro tracking easy in Vancouver because most dishes are built around clear protein + carb + vegetable splits. High-protein picks: chicken teriyaki bento (35g protein), Korean BBQ bulgogi bowl (40g), Vietnamese pho bo (32g), sashimi platter (38g). For low-carb: ask for cauliflower rice substitution, skip noodles in soup, or choose sashimi-only. Budget roughly $14-$18 CAD per high-protein Asian lunch in Vancouver.