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Calculator · Fueling

Macros & TDEE.

From RMR to daily fueling targets, protein, fat, carbs

Plug in your RMR and activity level. We compute total daily energy expenditure and break it into where the calories actually go, resting metabolism, thermic effect of food, non-exercise movement, and exercise. Then split the budget into protein, fat, and carbs based on your sport, training stage, and preferences.

Use the calculator ↓ Need RMR? Calc here

Plug in the inputs

If you don’t know your RMR, use the RMR calculator first, or use any rough population estimate as a placeholder.

Mass
kg
kcal
From a measurement, the RMR calc, or a rough estimate.
Carbs fill what’s left after protein and fat.
Two scenarios will show if the option is a range.

What the four buckets mean

TDEE isn’t just “your calorie burn at the gym.” Four sources, very different sizes.

01

RMR · 60–70%

The energy your body burns just being alive, heart, brain, kidneys, organ tissue, basic cellular function. The biggest single bucket of TDEE for almost everyone, even ultra-endurance athletes.

02

TEF · 7–12%

Thermic effect of food, the energy cost of digesting and storing what you eat. Highest for protein (~20–30% of protein calories), low for fat (0–3%). This calculator scales TEF with RMR as a population approximation.

03

NEAT · variable

Non-exercise activity thermogenesis. Walking around, fidgeting, standing desk, dog walks. Can vary by 1500+ kcal/day between sedentary and active lifestyles, often the biggest practical lever outside the gym.

04

EAT · 50–1000+ kcal

Exercise activity thermogenesis. The structured training calories. Smaller than people think for most age-groupers; larger than RMR only for elite multi-session days.

Coach note

Three things this calculator gets right, and three it can’t.

What the math does well:

  • Protein g/kg targets are well-evidenced, endurance athletes need 1.4–1.8 g/kg as a working range, with higher (1.8–2.2 g/kg) when in a deficit, recovering from injury, or older.
  • Fat 20–35% is a safe band for most athletes; below 20% costs hormone production, above 35% can crowd out carbs you need on big days.
  • Carbs as the remainder works because endurance carb needs scale with training volume, not a fixed g/kg, letting them flex with TDEE matches the load.

What it can’t do:

  • Distribute the protein, daily total is necessary but not sufficient. Aim for 0.3–0.4 g/kg per meal, 4–5 meals/day, including a feed within 2 h post-training.
  • Periodize carbs, race week vs. base week need different carb volumes. The calculator gives you an average; coaching gives you the day-by-day plan.
  • Replace measured RMR or sweat data, population estimates are guides; the lab measurement is the real number.
Metabolic profiling Coaching

Related calculators

RMR & energy availability

The first input above, and the energy-availability check this number doesn’t do.

Open → Calipers → body composition

Lean mass for protein-per-kg targets, and the metric that matters for endurance athletes long-term.

Open → Intra-workout fueling

The race-day side, how to fuel the EAT bucket on the move.

Open →

Want a fueling plan, not just numbers?

Coaching builds the meal-by-meal protein distribution, periodized carbs, and weight-management strategy on top of these targets, specific to your race calendar and life. The calc is the foundation; the plan is the building.

Coaching Send feedback

Spotted a bug or want a feature? Email info@yousuli.co.