Macronutrient Calculator
Calculate TDEE and optimal daily protein, carb, and fat intake
Input Data
years old
cm
kg
Results
Recommended Daily Intake
Basal Metabolic Rate (BMR)
Total Daily Energy Expenditure (TDEE)
Macronutrient Distribution
Protein
Carbohydrates
Fat
Calorie Adjustment Explanation
Enter data to see results
Macronutrient Ratio Reference
| Goal | Calorie Adjustment | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Fat Loss | TDEE - 500 kcal | 40% | 30% | 30% |
| Maintain | TDEE | 30% | 40% | 30% |
| Muscle Gain | TDEE + 300 kcal | 30% | 45% | 25% |
Protein
1g = 4 kcal. Maintains muscle and repairs tissue. Sources: chicken breast, fish, eggs, tofu.
Carbohydrates
1g = 4 kcal. Primary energy source. Sources: rice, whole grains, sweet potatoes, fruits.
Fat
1g = 9 kcal. Hormone synthesis, fat-soluble vitamin absorption. Sources: olive oil, nuts, avocado.
* This calculator uses the Mifflin-St Jeor formula, considered one of the most accurate BMR formulas. Actual needs may vary by individual. Consult a nutritionist for personalized advice.
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Financial Disclaimer
The results of this tool are for reference only and do not constitute investment advice. Actual values may vary due to financial institution policies, interest rate changes, and individual circumstances. Please consult a professional financial advisor before making any financial decisions.