Calorie & Macro Calculator

Calculate your clients' TDEE and macronutrient needs. Powered by the Mifflin-St Jeor equation, the gold standard recommended by nutrition professionals.

What is TDEE and why should you calculate it?

TDEE (Total Daily Energy Expenditure) represents the total number of calories your client burns every day. It combines their basal metabolic rate (BMR), physical activity, the thermic effect of food, and everyday movement.

For fitness coaches and dietitians, TDEE is the foundation of every meal plan. Without it, you can't create a caloric deficit for weight loss or a surplus for muscle gain. This calculator gives you that number in seconds.

How does the Mifflin-St Jeor equation work?

The Mifflin-St Jeor equation is the most widely recommended formula for estimating basal metabolic rate. It has been validated as more accurate than the older Harris-Benedict equation by the Academy of Nutrition and Dietetics.

Male

BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5

Female

BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

TDEE

TDEE = BMR x activity factor

Activity factors explained

Sedentary (x1.2)

Desk job, little or no exercise. Occasional walking.

Lightly active (x1.375)

1 to 3 workout sessions per week. Moderate daily activity.

Moderately active (x1.55)

3 to 5 sessions per week. The most common profile among clients who train regularly.

Very active (x1.725)

6 to 7 sessions per week. Dedicated athletes or physically demanding jobs.

Extremely active (x1.9)

Two-a-day training or intense physical labor combined with sports. Elite-level athletes.

How to use TDEE as a coach

TDEE is your starting point, not your finish line. Here's how to work it into your coaching workflow:

1

Calculate your client's TDEE

Use this calculator with your client's data. The result is an estimate, not an absolute value.

2

Adjust based on their goal

Weight loss: subtract 15 to 25% from the TDEE. Muscle gain: add 10 to 20%. Maintenance: keep the TDEE as is.

3

Set the macros

Split the calories into protein (1.6 to 2.2 g/kg), carbs, and fat based on the goal and individual preferences.

4

Build the meal plan

Turn those targets into actual meals with recipes and portions. That's where meal planning software saves you hours of work.

How to calculate macros for your clients

Macro ratios depend on the goal. Here are the recommended starting points for your clients:

Goal Protein Carbs Fat
Weight loss 30% 40% 30%
Maintenance 25% 45% 30%
Muscle gain 30% 45% 25%

These ratios are starting points. Adjust them based on dietary preferences, restrictions, and each client's individual response. Meal planning software applies these ratios automatically when generating the plan.

Frequently asked questions

What formula does this TDEE calculator use?
This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate method for estimating basal metabolic rate (BMR). Your TDEE is calculated by multiplying BMR by a physical activity factor. This formula is recommended by the Academy of Nutrition and Dietetics.
How can I use this calculator with my coaching clients?
Use this calculator as a starting point to set caloric targets for your clients. Enter their data (age, height, weight, activity level), then adjust the result based on their goal (deficit for weight loss, surplus for muscle gain). A meal planning software like Promealplan then automates the creation of a complete, personalized plan.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body burns at rest just to maintain vital functions like breathing, circulation, and temperature regulation. TDEE (Total Daily Energy Expenditure) includes BMR plus the energy burned through physical activity, digestion, and daily movement. TDEE is the number you should use when building a meal plan.
How should I split macros for a client?
Macro ratios depend on the goal. For weight loss: 30% protein, 40% carbs, 30% fat. For muscle gain: 30% protein, 45% carbs, 25% fat. For maintenance: 25% protein, 45% carbs, 30% fat. These are starting points you should adjust based on each client's individual response and dietary preferences.
Is this calculator enough to build a full meal plan?
The calculator gives you caloric and macro targets. To create a complete meal plan (recipes, portions, grocery list), you need dedicated software. Promealplan takes these targets and automatically generates a 7-day plan with recipes tailored to your client's dietary restrictions.

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From calculation to meal plan in 10 minutes

Enter your client's caloric targets into Promealplan. The software generates a 7-day plan with recipes, portions, and a grocery list.

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