TDEE & Macro Calculator: The Ultimate Daily Calorie & Diet Blueprint

Master Your Fitness with the Smart TDEE and Macro Calculator

The most critical question before starting any fitness journey is, “How much should I eat?“ Most people start a diet without a clear plan, which often leads to slow results. This is where our Smart TDEE & Macro Calculator comes in—a tool designed using proven scientific methodology.

The Science Behind the Calculation

Our calculator uses the world-famous Mifflin-St Jeor equation, which is currently considered to be the most accurate formula.

1. BMR (Basal Metabolic Rate) Calculation:

First, we calculate BMR (the energy your body burns at rest):

• For Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
• For Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

2. TDEE (Total Daily Energy Expenditure):

We then multiply your BMR by an activity multiplier (1.2 to 1.725). This tells us how many calories you need to burn based on your lifestyle.

Macro Breakdown: The 30-40-30 Rule

Calories alone aren’t enough; the right source (macros) is essential. Our system follows the standard fitness ratio:

• Protein (30%): For muscle repair (1 g = 4 kcal).
• Carbs (40%): For energy (1 g = 4 kcal).
• Fats (30%): For hormonal health (1 g = 9 kcal).

How to Use This Blueprint

• Weight Loss: We reduce 500 calories from your TDEE. With this, you can lose about 0.5 kg of weight in a healthy way.
• Weight Gain: We add an extra 300 calories so you can gain lean muscle mass.

Download Your Personalized Report

Our tool not only shows the results on the screen but also gives you a premium PDF report, which you can save on your phone to keep track of your daily progress.

Disclaimer: This calculator provides estimates based on established formulae. Individual metabolic rates can vary. Consult healthcare professionals for personalized advice. TDEE may not be accurate for children, pregnant women, or older adults.

According to Harvard Health, understanding your Total Daily Energy Expenditure (TDEE) helps create a sustainable calorie deficit for healthy weight management.

Read also: BMI Calculator—Check Your Body Mass Index Instantly

Frequently Asked Questions (FAQs)

Q1. What is the difference between TDEE and BMR?

Ans. BMR (Basal Metabolic Rate) represents the calories your body burns at complete rest just to keep your organs functioning. TDEE (Total Daily Energy Expenditure) includes your BMR plus all the calories you burn through daily movement, exercise, and digestion. Therefore, your TDEE is always higher than your BMR.

Q2. Does my TDEE change every day?

Ans. Yes, your TDEE can fluctuate daily based on your activity levels. If you have a high-intensity workout day, your expenditure increases. On a sedentary rest day, it decreases.

Q3. How many calories should I cut for weight loss?

Ans. For sustainable and healthy weight loss, it is generally recommended to subtract 500 calories from your TDEE. This typically results in losing about 0.5 kg (1 lb) per week without compromising your health.

Q4. How accurate is this TDEE calculator?

Ans. This tool uses the Mifflin-St Jeor formula, which is widely regarded by nutritionists as the most accurate estimation method. However, since every individual’s metabolism is unique, these results should be used as a highly reliable starting point rather than an absolute rule.

Q5. Why are Macros (Protein, Carbs, Fat) important?

Ans. While calories determine weight change, macros determine how your body changes. Protein is essential for muscle repair, Carbs provide daily energy, and Fats are crucial for hormonal health. Our 30-40-30 ratio ensures a balanced approach to fitness.