1. What is TDEE and Macros?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day. Macros (macronutrients) refer to the grams of protein, carbohydrates, and fats that make up your daily calorie intake.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation for BMR and activity multipliers for TDEE:

Where:

• \( s \) — +5 for males, -161 for females
• Activity Factor — 1.2 (sedentary) to 1.9 (very active)

Macros Calculation: Based on a balanced macronutrient distribution (40% carbs, 30% protein, 30% fat) adjusted for your goal.

3. Importance of TDEE Calculation

Details: Knowing your TDEE helps with weight management. Consuming more than TDEE leads to weight gain, less leads to weight loss. Macros distribution affects body composition and performance.

4. Using the Calculator

Tips: Enter accurate measurements for best results. Choose activity level honestly. Select goal based on your current objectives (weight loss, maintenance, or muscle gain).

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: It provides a good estimate but individual variations exist. Adjust based on your results over time.

Q2: Should I track macros exactly?
A: The numbers are guidelines. Being within 5-10g is usually sufficient for most goals.

Q3: How often should I recalculate?
A: Recalculate every 4-6 weeks or after significant weight changes (±5kg).

Q4: What if I'm not losing/gaining weight?
A: Adjust calories by 100-200 per day and monitor for 2 weeks before making further changes.

Q5: Are these macros suitable for everyone?
A: While generally balanced, athletes or those with specific dietary needs may require different ratios.