TDEE & Macro Calculator

Calculate your daily calorie needs and get personalized macro recommendations based on your goals.

How it Works

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Calculate BMR

First, we calculate your Basal Metabolic Rate (BMR) using the scientifically validated Mifflin-St Jeor Equation.

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Determine TDEE

Then, we factor in your activity level to find your Total Daily Energy Expenditure (TDEE).

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Set Goals

Finally, we adjust calories and macros based on your specific fitness goals.

Understanding Your Results

BMR (Basal Metabolic Rate)

Your BMR represents the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production. This is calculated using the Mifflin-St Jeor Equation, which is considered the most accurate formula for estimating BMR.

TDEE (Total Daily Energy Expenditure)

TDEE combines your BMR with your activity level to determine your total daily calorie burn. This includes calories burned through daily activities, exercise, and the thermic effect of food (calories burned during digestion).

Macronutrients

  • Protein (4 calories/gram): Essential for muscle maintenance and growth, immune function, and enzyme production. We recommend 1.6-2.2g per kg of body weight.
  • Carbohydrates (4 calories/gram): Your body's primary energy source, especially important for brain function and high-intensity exercise.
  • Fats (9 calories/gram): Crucial for hormone production, vitamin absorption, and cell membrane integrity. We recommend 20-35% of total calories.

Tips for Success

Tracking Your Progress

  • Weigh yourself at the same time each day
  • Take progress photos every 2-4 weeks
  • Track your measurements monthly
  • Keep a food diary
  • Monitor your energy levels and performance

Adjusting Your Numbers

  • Monitor progress for 2-3 weeks before making changes
  • Adjust calories by 10-15% at a time
  • Consider recalculating if weight changes by >10%
  • Account for changes in activity level
  • Be patient with the process

Frequently Asked Questions

How accurate is this calculator?

Our calculator uses the Mifflin-St Jeor Equation, which research has shown to be the most accurate formula for estimating BMR. However, individual variations in metabolism mean these are estimates and should be adjusted based on your progress.

How often should I recalculate my TDEE?

We recommend recalculating your TDEE whenever your weight changes by more than 10 pounds, or if you make significant changes to your activity level. Regular recalculation ensures your nutrition plan stays aligned with your needs.

Why are my macros important?

Macronutrients play distinct roles in your body. Protein helps maintain and build muscle, carbohydrates provide energy, and fats support hormone production. Balancing these nutrients optimizes your results whether you're looking to lose fat, gain muscle, or maintain your weight.