Calorie & Macro Calculator

Calorie & Macro Calculator

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for your basal metabolic rate (the calories burned at rest) plus all physical activity. To lose weight, you need to eat fewer calories than your TDEE (a caloric deficit). To gain muscle, you eat slightly more (a caloric surplus). To maintain weight, you match your TDEE.

BMR Formulas Used

• Mifflin-St Jeor (default): Most accurate for the general population. Males: 10W + 6.25H − 5A + 5. Females: 10W + 6.25H − 5A − 161.
• Harris-Benedict (revised): Older formula, slightly overestimates for sedentary individuals.
• Katch-McArdle: Uses lean body mass — most accurate if you know your body fat percentage. BMR = 370 + (21.6 × LBM in kg).

Macronutrient Calorie Values

• Carbohydrates: 4 kcal per gram — primary fuel for the brain and muscles.
• Protein: 4 kcal per gram — essential for muscle repair and growth; general recommendation is 1.6–2.2 g/kg of body weight for active individuals.
• Fat: 9 kcal per gram — essential for hormone production, vitamin absorption, and cell function.

BMI Categories (WHO Standard)

• Below 18.5: Underweight
• 18.5 – 24.9: Normal weight
• 25.0 – 29.9: Overweight
• 30.0 – 34.9: Obese Class I
• 35.0 – 39.9: Obese Class II
• 40.0 and above: Obese Class III (Severe)

Note on Accuracy

These calculators provide estimates based on population-level formulas. Individual metabolism varies. Factors like genetics, hormonal health, gut microbiome, and sleep quality all affect actual calorie needs. Use these numbers as a starting point and adjust based on real-world results over 2–4 weeks.