Sedentary (little or no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days a week)
Extra Active (very hard exercise/sports & physical job)
Calculating your daily calorie and macronutrient needs is a fundamental step towards achieving your health and fitness goals, whether it's weight loss, muscle gain, or simply maintaining a healthy lifestyle. This calculator uses established formulas to provide personalized estimates based on your individual characteristics and goals.
How the Calculation Works:
The process typically involves two main stages:
Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production. We use the Mifflin-St Jeor equation, which is considered one of the most accurate:
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Total Daily Energy Expenditure (TDEE): This is your BMR multiplied by an activity factor to account for the calories you burn through physical activity.
Sedentary: BMR × 1.2
Lightly Active: BMR × 1.375
Moderately Active: BMR × 1.55
Very Active: BMR × 1.725
Extra Active: BMR × 1.9
Adjusting for Goals:
To lose or gain weight, your TDEE is adjusted. A common deficit/surplus for weight change (approximately 0.5 kg or 1 lb per week) is around 500 calories per day.
Weight Loss: TDEE – 500 calories
Weight Gain: TDEE + 500 calories
Maintain Weight: TDEE
Macronutrient Breakdown:
Once your target daily calorie intake is determined, it's divided among the three macronutrients: protein, fat, and carbohydrates.
Protein: Essential for muscle repair and growth, immune function, and hormone production. 1 gram of protein provides 4 calories.
Fat: Crucial for hormone production, nutrient absorption, and cell function. 1 gram of fat provides 9 calories.
Carbohydrates: The body's primary source of energy. 1 gram of carbohydrate provides 4 calories.
The calculator uses your specified percentages for protein and fat to calculate their gram amounts, with the remaining calories allocated to carbohydrates.
Example Calculation:
Let's consider a 35-year-old male, weighing 80 kg, 180 cm tall, who is moderately active and wants to maintain his weight. He aims for 25% protein and 25% fat.