Formula:
The Macro Calculator determines your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using established formulas like the Mifflin-St Jeor Equation. It then adjusts these caloric needs based on your activity level and chosen goal (weight loss, maintenance, or muscle gain). Finally, your target macronutrients (protein, fats, and carbohydrates) are calculated as a percentage of your adjusted daily caloric intake, considering that protein and carbohydrates provide 4 calories per gram, while fats provide 9 calories per gram.
BMR (Basal Metabolic Rate):
For Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
TDEE (Total Daily Energy Expenditure):
TDEE = BMR × Activity Factor