Sedentary (little to 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/week)
Extra Active (very hard exercise/sports & physical job)
Maintain Weight
Lose Weight (0.5 kg/week)
Gain Weight (0.5 kg/week)
Your Daily Macro Targets
Basal Metabolic Rate (BMR): – kcal
Total Daily Energy Expenditure (TDEE): – kcal
Protein:– g
Carbohydrates:– g
Fats:– g
Understanding Your Macronutrient Needs
Calculating your daily macronutrient (macros) targets is a fundamental step towards achieving your fitness and health goals. Macronutrients are the nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a crucial role in energy production, cellular function, and overall well-being. This calculator helps estimate your individual needs based on your personal characteristics and goals.
Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at rest to maintain basic life-sustaining functions like breathing, circulation, and cell production. It's the minimum energy required to keep your body alive. We use the Mifflin-St Jeor equation, which is widely considered one of the most accurate for estimating BMR:
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)
Your TDEE accounts for your BMR plus the calories burned through physical activity and the thermic effect of food (digestion). It represents the total number of calories you burn in a day. To calculate TDEE, we multiply your BMR by an activity factor:
TDEE = BMR × Activity Factor
The activity factors provided in the calculator are standard estimates:
1.2: Sedentary (little to no exercise)
1.375: Lightly Active (light exercise/sports 1-3 days/week)
1.55: Moderately Active (moderate exercise/sports 3-5 days/week)
1.725: Very Active (hard exercise/sports 6-7 days/week)
1.9: Extra Active (very hard exercise/sports & physical job)
Calorie and Macro Adjustments for Goals
Once your TDEE is established, we adjust your calorie intake to meet your specific goals:
Maintain Weight: Calorie intake = TDEE
Lose Weight: To lose approximately 0.5 kg (about 1 lb) per week, a deficit of 500 calories per day is generally recommended. Calorie intake = TDEE – 500
Gain Weight: To gain approximately 0.5 kg (about 1 lb) per week, a surplus of 500 calories per day is generally recommended. Calorie intake = TDEE + 500
Note: These are general guidelines. Individual metabolic rates and responses can vary.
Distributing Macronutrients
After determining your target daily calorie intake, we distribute these calories among protein, carbohydrates, and fats. The following is a common and effective approach for general fitness and body composition goals:
Protein: Aim for 1.6 to 2.2 grams of protein per kilogram of body weight. Protein is crucial for muscle repair, growth, and satiety.
Fats: Aim for 20-30% of your total daily calories from healthy fats. Fats are essential for hormone production and nutrient absorption. (1 gram of fat = 9 calories)
Carbohydrates: The remaining calories are allocated to carbohydrates, which are the body's primary source of energy. (1 gram of carbohydrate = 4 calories)
This calculator uses a slightly simplified distribution for ease of use:
Protein: ~30% of calories (or a fixed g/kg target)
Fats: ~25% of calories
Carbohydrates: Remaining % of calories
Remember, these are estimates. Listen to your body, monitor your progress, and adjust as needed. Consulting with a registered dietitian or a certified nutritionist can provide personalized guidance.
Example Calculation
Let's consider a 30-year-old male, weighing 75 kg, 180 cm tall, who is moderately active and wants to maintain his weight.