Calorie And Macro Calculator

Calorie and Macronutrient Equations:

\[ BMR = 655.1 + (9.563 \times W) + (1.850 \times H) - (4.676 \times A) \] \[ TDEE = BMR \times AF \] \[ DC = TDEE \] \[ P = (DC \times 0.25) / 4 \] \[ C = (DC \times 0.55) / 4 \] \[ F = (DC \times 0.20) / 9 \]

Weight (W):

Height (H):

Age (A):

years

Activity Factor (AF):

BMR:

TDEE:

Daily Calories (DC):

Protein:

Carbohydrates:

Fat:

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1. What is the Calorie and Macro Calculator?

The Calorie and Macro Calculator estimates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and optimal macronutrient distribution based on your weight, height, age, and activity level.

2. How Does the Calculator Work?

The calculator uses the following equations:

Where:

\( W \) — Weight in kilograms
\( H \) — Height in centimeters
\( A \) — Age in years
\( AF \) — Activity factor (1.2 to 1.9)
\( BMR \) — Basal Metabolic Rate (kcal/day)
\( TDEE \) — Total Daily Energy Expenditure (kcal/day)
\( DC \) — Daily Calories (kcal/day)
\( P \) — Protein (grams/day)
\( C \) — Carbohydrates (grams/day)
\( F \) — Fat (grams/day)

Explanation: The calculator first determines your BMR (calories burned at rest), then adjusts for activity level to get TDEE, and finally calculates macronutrient distribution based on standard ratios (25% protein, 55% carbs, 20% fat).

3. Importance of Calorie and Macronutrient Calculation

Details: Understanding your calorie needs and macronutrient distribution is crucial for weight management, muscle gain, athletic performance, and overall health. Proper macronutrient balance supports metabolic function, energy levels, and body composition.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, and select your activity level. For accurate results, measure your weight and height precisely. Choose the activity factor that best matches your daily routine.

5. Frequently Asked Questions (FAQ)

Q1: Why is BMR important?
A: BMR represents the calories your body needs at complete rest. It accounts for 60-75% of total calorie expenditure for most people.

Q2: How accurate are these calculations?
A: While formulas provide good estimates, individual variations exist. Factors like muscle mass, genetics, and metabolic conditions can affect actual needs.

Q3: Can I adjust the macronutrient ratios?
A: Yes, the standard ratios (25% protein, 55% carbs, 20% fat) can be adjusted based on specific goals like ketosis or high-protein diets.

Q4: What's the difference between TDEE and BMR?
A: BMR is calories burned at rest, while TDEE includes all daily activities. TDEE is typically 1.2-1.9 times BMR depending on activity level.

Q5: How often should I recalculate?
A: Recalculate whenever your weight changes significantly (5+ kg) or your activity level changes substantially.