Calculator for TDEE and Macronutrients | Federico Calò
Calculate your daily calorie requirement (TDEE) and the optimal distribution of proteins, carbs, and fats using the Mifflin-St Jeor formula.
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Enter values and press the button to calculate.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories burned in a day, including basal metabolism and physical activity. It is the starting point for planning caloric intake based on the goal.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy needed to maintain vital functions at rest. TDEE multiplies BMR by an activity factor, yielding the actual daily calorie requirement.
How are macronutrients calculated in grams?
Proteins and carbs provide 4 kcal per gram, fats 9 kcal per gram. Once you know the calorie share for each macronutrient (based on TDEE and goal), divide it by the corresponding energy value.
Is the calculator for losing weight or building mass?
The calculator estimates calorie needs and macronutrient distribution for three goals: maintenance, bulk (caloric surplus), and cut (caloric deficit). For customized nutrition plans, consulting a qualified nutritionist or dietitian is always recommended.
How is it used?
- Enter personal data
Select biological sex and enter weight (kg), height (cm), and age (years). These parameters allow calculating the basal metabolism (BMR) using the Mifflin-St Jeor formula.
- Select activity level
Choose your typical weekly activity level: from sedentary (office work) to very active (intense physical job). This multiplies your BMR to get your TDEE.
- Choose your goal
Select your goal (maintenance, bulk/mass, cut/definition) to get the optimal macronutrient distribution for your diet plan.
- Interpret the results
The calculator shows BMR, TDEE, and daily grams of protein, carbs, and fats. Use these values as a starting point - always consult a nutritionist for a personalized plan.