Advanced Calculator
Example Data Table
| Profile | Weight | Activity | Goal | Estimated TDEE | Goal Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|---|---|
| Adult male, 30, 175 cm | 75 kg | Moderate | Maintain | 2,648 kcal | 2,648 kcal | 199 g | 265 g | 88 g |
| Adult female, 28, 165 cm | 62 kg | Light | Mild loss | 1,870 kcal | 1,683 kcal | 126 g | 168 g | 56 g |
| Athlete, 35, 182 cm | 84 kg | Very active | Lean gain | 3,310 kcal | 3,641 kcal | 273 g | 364 g | 121 g |
Formula Used
Mifflin St Jeor for men: BMR = 10 × weight kg + 6.25 × height cm - 5 × age + 5.
Mifflin St Jeor for women: BMR = 10 × weight kg + 6.25 × height cm - 5 × age - 161.
Revised Harris Benedict for men: BMR = 88.362 + 13.397 × weight kg + 4.799 × height cm - 5.677 × age.
Revised Harris Benedict for women: BMR = 447.593 + 9.247 × weight kg + 3.098 × height cm - 4.330 × age.
Katch McArdle: BMR = 370 + 21.6 × lean body mass kg.
TDEE: TDEE = BMR × activity multiplier.
Goal calories: Goal calories = TDEE × adjustment percentage.
Macros: Protein and carbs use 4 calories per gram. Fat uses 9 calories per gram.
How to Use This Calculator
- Select metric or imperial units.
- Enter age, gender, height, and weight.
- Add body fat percentage if you want lean mass calculations.
- Choose a BMR formula.
- Select the activity level that best matches your week.
- Choose your calorie goal.
- Select a macro style or enter custom percentages.
- Press the calculate button and review the results above the form.
- Use CSV or PDF download for records.
Understanding TDEE and Macro Planning
Total daily energy expenditure shows the energy your body may use in a normal day. It combines resting metabolism, daily movement, formal training, and digestion. A useful estimate helps you plan food intake with more structure. It also makes weight goals easier to review.
This calculator starts with basal metabolic rate. You can choose a common equation. Mifflin St Jeor suits many adults. Harris Benedict is older, yet still useful for comparison. Katch McArdle can help when body fat is known. The tool then applies an activity multiplier. That step converts resting needs into daily needs.
Goal calories are built from your chosen target. Maintenance keeps calories near estimated TDEE. Fat loss subtracts energy from the total. Muscle gain adds a controlled surplus. A custom adjustment gives more control. This helps coaches, athletes, and general users test different plans.
Macros divide goal calories into protein, carbohydrates, and fat. Protein supports lean tissue and fullness. Carbohydrates support training and daily energy. Fat supports hormones and meal satisfaction. The calculator can use preset ratios. It can also accept custom percentages. Each gram is calculated from calorie values. Protein and carbs use four calories per gram. Fat uses nine calories per gram.
Advanced users can compare formulas within one workflow. They can test mild deficits. They can test controlled surpluses. Small tests reduce guesswork over time. This supports careful planning before changing meals each week safely.
Use these results as planning estimates. Real needs can change with sleep, stress, training volume, body composition, and tracking accuracy. Review your weight trend over two to four weeks. Then adjust calories in small steps. Avoid extreme changes unless a qualified professional recommends them.
This page also gives per meal macro targets. That makes meal preparation easier. You can divide daily protein, carbs, fat, and calories by meal count. The example table shows how different activity levels change results. The CSV and PDF options help save a record. Use them for coaching notes, weekly reviews, or personal logs.
TDEE is not a fixed number. It moves as your body and routine change. Recalculate after major weight changes. Recheck when training volume shifts. Use the estimate with consistent measurements. Consistency makes nutrition decisions easier and more useful today.
FAQs
What is TDEE?
TDEE means total daily energy expenditure. It estimates how many calories your body may burn in one day, including resting metabolism, activity, exercise, and digestion.
Which BMR formula should I choose?
Mifflin St Jeor is a strong default for many adults. Katch McArdle is useful when body fat percentage is known. Harris Benedict helps compare another established method.
Are macro targets exact?
No. Macro targets are planning estimates. Actual needs can change with training, sleep, stress, tracking accuracy, and body composition changes.
How are protein grams calculated?
The calculator multiplies goal calories by the protein percentage. It then divides protein calories by four because protein has about four calories per gram.
How are carb grams calculated?
Carb calories come from the selected carb percentage. The calculator divides those calories by four because carbohydrates contain about four calories per gram.
How are fat grams calculated?
Fat calories come from the selected fat percentage. The calculator divides those calories by nine because dietary fat contains about nine calories per gram.
Why does activity level matter?
Activity level converts BMR into estimated daily expenditure. A more active person usually burns more total energy than a sedentary person with similar body details.
Is this medical advice?
No. This is a planning calculator. Ask a qualified professional if you have medical conditions, pregnancy, eating disorder history, or prescribed nutrition needs.