TDEE & Macro Calculator

Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a day, including your basal metabolic rate and physical activity. This calculator uses the scientifically validated Mifflin-St Jeor equation (Mifflin et al., 1990) or the more precise Katch-McArdle formula when body fat percentage is known.

Components of TDEE

Equation Comparison

Our macro calculations are based on current research recommendations from leading sports nutrition organizations and peer-reviewed studies (Helms et al., 2014; Phillips & Van Loon, 2011). These targets optimize body composition, performance, and health outcomes.

Protein Recommendations

• Fat Loss: 2.0-2.2g/kg body weight to preserve muscle mass in a deficit
• Maintenance: 1.6-1.8g/kg body weight for active individuals
• Muscle Gain: 1.8-2.0g/kg body weight to support muscle protein synthesis
• Timing: Distribute evenly across meals (20-30g per meal optimal)

Fat Requirements

• Minimum: 0.8g/kg body weight for hormone production and vitamin absorption
• Optimal Range: 25-35% of total calories for most individuals
• Focus: Emphasize monounsaturated and omega-3 fatty acids

Carbohydrate Strategy

• Active Individuals: 3-7g/kg body weight depending on training volume
• Fat Loss: Flexible based on remaining calories after protein/fat targets
• Performance: Higher intake (5-7g/kg) for endurance or high-volume training
• Timing: Prioritize around workouts for optimal performance and recovery

Getting Started

1. Track consistently for at least 2 weeks using a food scale and tracking app
2. Monitor trends in weight, measurements, and progress photos weekly
3. Adjust gradually - change calories by 200-300 if progress stalls
4. Be patient - sustainable changes take time to manifest
5. Consider training adaptations and stress levels that affect metabolism

Red Flags & Adjustments

1. Mifflin, M. D., et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241-247.
2. Katch, F. I., & McArdle, W. D. (1973). Prediction of body density from simple anthropometric measurements in college-age men and women. Human Biology, 45(3), 445-455.
3. Helms, E. R., et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 20.
4. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(S1), S29-S38.
5. Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press.