1. What is TDEE & Macro Calculation?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day, while macronutrients (protein, carbs, fat) are calculated based on your TDEE to help achieve nutritional goals.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal/day)
• \( activity factor \) — Multiplier based on activity level
• \( Protein \) — Protein intake in grams per day
• \( Carbs \) — Carbohydrate intake in grams per day
• \( Fat \) — Fat intake in grams per day

Explanation: The calculation provides a balanced macronutrient distribution based on your total daily energy needs.

3. Importance of TDEE & Macro Calculation

Details: Understanding your TDEE and macronutrient needs is crucial for weight management, muscle building, fat loss, and overall nutritional planning.

4. Using the Calculator

Tips: Enter your BMR in kcal/day and select your activity level. All values must be valid (BMR > 0, activity factor between 1.2-1.9).

5. Frequently Asked Questions (FAQ)

Q1: What is BMR?
A: Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at rest.

Q2: How to determine activity factor?
A: Choose based on your daily activity level: Sedentary (1.2), Lightly active (1.375), Moderately active (1.55), Very active (1.725), Extra active (1.9).

Q3: Why 25% protein, 50% carbs, 25% fat?
A: This is a standard balanced macronutrient distribution. Individual needs may vary based on goals and preferences.

Q4: Can I adjust the macro ratios?
A: Yes, you can modify the percentages based on your specific dietary needs and goals.

Q5: How accurate is this calculation?
A: It provides a good estimate, but individual variations in metabolism and activity may affect actual needs.