Welcome to the Calorie and Nutrient Calculator!
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The calculation of daily macronutrient requirements is based on two key factors: activity level and Basal Metabolic Rate (BMR). The Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic functions, such as breathing and maintaining body temperature, at rest. To calculate your Total Daily Energy Expenditure (TDEE), we use the formula: TDEE = BMR × Activity Multiplier. The Activity Multiplier varies based on your lifestyle:
- 1.4: Sedentary (little to no exercise)
- 1.6: Moderately active (exercise 3–5 days per week)
- 1.8: Very active (intense exercise or physically demanding job)
- 2.0: Extremely active (intense daily exercise and a physically demanding job)
Once the TDEE is calculated, the macronutrient requirements for proteins, fats, and carbohydrates are determined as a percentage of your total calories based on dietary recommendations.
Your daily Requirements:
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