TDEE and Macronutrient Calculator

TDEE and Macronutrient Calculator

Step 1: Calculate TDEE

Step 2: Set Your Goal

How to use the calculator

This calculator will give you an estimated total daily energy expenditure (TDEE) and then a guide for dietary macronutrient breakdown based on your goal.

  1. Ensure you select the right units and gender before completing the remainder of the fields.

  2. ‘General Activity Level’ refers to how active you are outside of specific exercise activity. E.g. if you have a physically active job, this would be high; if you’re mainly desk-bound, this would be low.

  3. ‘Exercise Activity’ refers to how many sessions of training you complete a week on average.

  4. Your goal will determine the calculated macronutrient breakdown that follows. E.g. ‘Aggressive weight loss’ will calculate an overall 30-40% calorie deficit based on your TDEE; ‘Aggressive weight gain’ will calculate a 15-20% calorie surplus based on your TDEE.

Guidance

  1. The calculator only produces an estimate of your TDEE. This is based on the Mifflin-St Jeor equation, but with activity levels adjusted as per findings by Stronger by Science.

  2. The macronutrient breakdown is intended to be a guide, not a rigid set of instructions. The amount of protein, fat and carbohydrate suggested in the results is based on scientific evidence and experience, but individuals vary.

  3. The formulae incorporate a lower limit for dietary fat based on height. Fibre is also scaled based on total calorie intake.

  4. If you do a lot of endurance activity you may wish to increase the carbohydrate intake and reduce the fat intake accordingly. I would recommend not adjusting the protein intake.

  5. The best way to implement this is alongside a calorie tracking app* to monitor what you’re actually consuming, track your progress and adjust accordingly.

  6. This does not constitute medical advice.

*I am not endorsing any app or product, nor do I have any affiliate relationships. However, I have used NutraCheck Calorie Counter before. For the UK, it’s pretty good, as it has a large library of items that you can scan to instantly add the nutritional information. There are also other apps like MacroFactor which I have not used, but have seen and heard reviewed positively.