🥗 Calorie & Macro Calculator
Determine your TDEE, BMR, and the perfect macronutrient split for your fitness goals. Professional nutrition planning made simple.
🔧 Your Details
Understanding the Calculation
To provide accurate results, our calculator utilizes the Mifflin-St Jeor Equation, widely considered the most reliable formula for estimating metabolic rates.
BMR (Basal Metabolic Rate): This is the number of calories your body burns at complete rest just to keep your organs functioning (breathing, circulating blood, cell production).
TDEE (Total Daily Energy Expenditure): This is the total calories you burn in 24 hours factoring in your physical activity. Eating your TDEE will result in weight maintenance.
Healthy Macro Splits Explained
Macronutrients are the nutrients your body needs in large amounts: Protein, Fats, and Carbohydrates. Choosing a split depends on your lifestyle:
- Balanced: Great for general health and sustainable energy.
- High Protein: Ideal for muscle building and satiety during weight loss.
- Low Carb: Often used for blood sugar control or faster weight loss.
- Keto: A metabolic shift to burning fats as the primary fuel source.
FAQs
It is recommended to recalculate every time you lose or gain 5kg (approx. 10lbs). As your body mass changes, your caloric needs also shift.
Generally, no. Since TDEE already includes an activity factor, "eating back" exercise calories often leads to over-consumption. Trust the calculator's daily target instead.