Calorie & Daily Macro Planner (TDEE / BMR)

Calculate Total Daily Energy Expenditure (TDEE), Basal Metabolic Rate (BMR), and custom Protein/Carb/Fat gram splits.

Configurable Calculation Inputs

Biological Sex: select (Default: male)
Age: number (Default: 28 yrs)
Weight (kg): number (Default: 78 kg)
Height (cm): number (Default: 178 cm)
Physical Activity Level: select (Default: 1.55)
Fitness Goal: select (Default: fat_loss)

Mathematical Formula: Mifflin-St Jeor TDEE & Macro Energy Formula

          BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age + s (s = +5 for male, -161 for female) ; TDEE = BMR * Activity Factor
        

Calculates the most accurate clinical BMR, then scales by physical activity and adjusts for fat loss or muscle hyper-trophy goals.

Comprehensive Guide & Context

The 4 Pillars of Daily Caloric Burn

Total energy expenditure consists of Basal Metabolic Rate (~60-70%), Non-Exercise Activity Thermogenesis (NEAT, ~15%), Thermic Effect of Food (TEF, ~10%), and Exercise Activity Thermogenesis (EAT, ~5-10%).

Worked Calculation Examples

Active Male Fat Loss Protocol

28yo male, 78kg, 178cm, 3-5 days weekly workouts, aiming for steady fat loss.

Result: 2,170 kcal / day (163g Protein, 217g Carbs, 72g Fat)

Frequently Asked Questions

How much of a calorie deficit is safe?

A moderate deficit of 300 to 500 calories per day (yielding ~0.5 to 1.0 lb of fat loss per week) is widely recommended as sustainable without compromising hormone production or muscle mass.