Eat Smarter, Not Less: The Ultimate Macro Calculator
Counting calories is a good start, but counting Macros (Macronutrients) is how you transform your body composition. Whether you want to shred fat while keeping muscle or build a lean physique without gaining excess weight, the secret lies in the ratio of Protein, Fats, and Carbs you eat. Our TDEE & Macro Calculator uses the scientifically proven Mifflin-St Jeor Equation to determine your daily energy needs and then builds a custom nutrition plan tailored to your specific goal.
What is TDEE? (The Foundation)
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period. It combines two things:
- BMR (Basal Metabolic Rate): The energy your body burns just to stay alive (breathing, blood flow) at rest.
- Activity Factor: The calories burned through walking, working, and exercising.
Understanding Your Macro Split
Calories control weight; Macros control composition. This calculator breaks your TDEE down into:
- Protein (4 cals/g): The most critical nutrient for survival and growth. High protein intake (0.8g - 1g per lb of body weight) is essential for preserving muscle tissue during a diet.
- Fats (9 cals/g): Vital for hormone regulation (testosterone/estrogen) and brain health. We typically set this at 0.3g - 0.4g per lb of body weight.
- Carbohydrates (4 cals/g): The body's preferred fuel source for high-intensity workouts. Whatever calories are left after Protein and Fat are allocated to Carbs.
How to Use This Tool for Your Goals
1. The "Cut" (Fat Loss)
To lose fat, you must be in a Caloric Deficit. The calculator subtracts approximately 500 calories from your TDEE. This creates a sustainable loss of ~1 lb per week. Key Tip: Keep protein high to ensure you lose fat, not muscle.
2. The "Bulk" (Muscle Gain)
To build tissue, you need a Caloric Surplus. We add ~250-500 calories to your TDEE. This "Lean Bulk" approach minimizes fat gain while maximizing muscle synthesis.
3. Maintenance (Recomp)
If you eat at your TDEE while lifting weights, you can achieve "Body Recomposition"—slowly losing fat and building muscle simultaneously. This is especially effective for beginners.
Frequently Asked Questions
Why does the scale fluctuate?
Daily weight changes are normal and often due to Water Retention. If you eat a salty meal or high carbs, your body holds more water. Do not panic. Track your weekly average weight instead of daily spikes.
Should I track raw or cooked food?
Always track Raw / Uncooked weight whenever possible. Rice and pasta absorb water and double in weight when cooked, while meat loses water and shrinks. Nutrition labels are almost always for the raw state.
Do I need to hit my numbers exactly?
No. Aim for consistency, not perfection. Try to be within +/- 10g of your Protein and +/- 100 calories of your daily goal. Stressing over exact numbers can raise cortisol, which is counterproductive!