Macro Calculator

We shared two different options below to help you determine these numbers. One of the options requires your body fat percentage and we understand not everyone will know what their percentage is; therefore, we provided an option without it. It should be noted, however, if you want the most accurate calculations we do suggest determining what your body fat percentage is. It’s as simple as purchasing a body fat caliper and performing a skin fold test (video linked here), which can be done in the comfort of your own home! Ultimately, no matter which option you choose, calculating your BMR and TDEE with equations is only a rough calculation, not exact numbers. The numbers you get may differ from your body's actual needs – you’ll have to put it into practice and see how your body responds (so if you’re not seeing changes you may need to adjust the numbers).

Calculating Your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE):

Option 1 (without body fat percentage):

Step 1 –

Men: BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.75 x age in years)

Women: BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) - (4.676 x age in years)

Step 2 –

TDEE = BMR x activity level*

Option 2 (with body fat percentage):

Step 1 –

Lean Body Mass (LBM) = weight in kg - (body fat percentage x weight in kg)

Step 2 –

BMR = 370 + (21.6 x LBM)

Step 3 –

TDEE = BMR x activity level*

*pick which activity level you are from the chart below, take the number associated with it and plug that into the equation*

Activity Chart:

Sedentary = 1.2 (little or no exercise / work a desk job)

Lightly Active = 1.375 (light exercise 1-3 days a week)

Moderately Active = 1.55 (moderate exercise 3-5 days a week)

Very Active = 1.725 (hard exercise 6-7 days per week)

Extremely Active = 1.9 (hard daily exercise / work a physical job)

Now that you have those numbers calculated, you will need to decide what your goals are. Do you want to cut (lose weight/body fat), bulk (gain weight/put on muscle mass), or maintain (stay where you currently are)?

If you're going to cut, take your TDEE and subtract 10-25% of that number to figure out the amount of calories you need to consume in order to be in a calorie deficit. Start off with a 10% deficit and if you don't notice a drop after 2 weeks drop it another 5-10%. Never drop your calories below your BMR.

If you're going to bulk, take your TDEE and add 10-25% of that number to figure out the amount of calories you need to consume in order to be in a calorie surplus. Start off with a 10% increase and if you don't notice weight gain after 2 weeks increase it by another 5-10%.

If you're wanting to maintain where you currently are, you don't need to do anything further. Your daily calorie intake will be your TDEE.

Reminder, these numbers are just estimations and can vary from your body’s actual needs. You’ll have to put it into practice and see how your body responds – adjustments may need to be made.

DISCLAIMER: WE ARE NOT PROVIDING MEDICAL ADVICE. The information provided, including but not limited to text, graphics, images, and other material contained on this website and enclosed in the email, is for general informational and educational purposes only. No information is intended to be a substitute for professional advice, diagnosis, or treatment. We encourage you to consult with the appropriate professionals before undertaking a new health care regimen. The use or reliance of any information contained is solely to be used at your own discretion.