Calorie & Macro Calculator

Mastering Your Nutrition: TDEE and Macro Explained

Whether your goal is to lose stubborn body fat, build lean muscle mass, or simply maintain your current physique, everything starts with energy balance. Our Calorie & Macro Calculator uses the scientifically validated Mifflin-St Jeor Equation to provide you with a personalized blueprint for your nutritional journey.

BMR vs. TDEE: What's the Difference?

To use this calculator effectively, it's important to understand two key terms:

• BMR (Basal Metabolic Rate): This is the number of calories your body burns just to stay alive (breathing, circulating blood, cell production) while at complete rest.
• TDEE (Total Daily Energy Expenditure): This is an estimation of how many calories you burn per day when exercise and daily movement are taken into account. Your TDEE is the "maintenance" number—eat this much, and your weight will stay the same.

Understanding the "Big Three" Macros

While total calories determine whether you lose or gain weight, Macros (Macronutrients) determine the *quality* of your body composition. Our calculator provides a balanced 30/40/30 split:

How to Adjust for Your Specific Goal

Depending on your selection, our calculator automatically adjusts your TDEE:

• Weight Loss: We subtract approximately 500 calories from your TDEE. This creates a "Caloric Deficit," encouraging your body to burn stored fat for energy.
• Muscle Gain: We add 500 calories to your TDEE. This "Caloric Surplus" provides the extra energy required to synthesize new muscle tissue.
• Maintenance: This is the "Sweet Spot" for body recomposition—losing fat and gaining muscle slowly at the same time.

Tips for Nutritional Success

Using a calculator is only the first step. To see real results, consider these professional tips:

• Track Consistently: Use an app to log your food for at least two weeks to see if you are hitting your calculated targets.
• Adjust as You Go: As you lose weight, your TDEE will decrease. Re-calculate your stats every 2-4 kilograms lost.
• The 80/20 Rule: Aim to get 80% of your calories from whole, unprocessed foods, and allow 20% for the treats you enjoy to ensure long-term sustainability.

Disclaimer: Consult with a doctor or registered dietitian before making significant changes to your diet or exercise routine, especially if you have underlying health conditions.