Calculate your target macronutrients
These estimates can shift on an individual basis. Based on a 40/30/30 or 50/30/20 (higher carb) macro diet, this calculator will provide a great starting point. You can enter your TDEE from the BMR/TDEE calculator and adjust the desired percentage increase or decrease by moving the slider and selecting the appropriate dietary goal.
Calorie adjustment beyond 20% is considered quite aggressive.
If you have a daily Calorie goal in mind, you can enter that number and just select a TDEE percentage adjustment of 0%.