Plan your meais

TDEE and Macro Calculator

Basal Metabolic Rate

Basal Metabolic Rate (BMR) – Your basal metabolic rate is the total amount of energy (calories) your body requires daily just to maintain normal bodily functions, including digestion, circulation, respiration, temperature regulation, cell construction and every other process in your body. BMR is the total of all the energy you use for basic bodily functions at REST. This does not include physical activity.

Calculate your BMR





Activity Factor – TDEE Calculation

The activity factor takes into account everything you do in a day not just training. After you find your BMR use one of these multipliers to find your Total Daily Energy Expenditure (TDEE) – the amount of calories you need to stay at the same weight (maintenance calories).

Activity Factor Multiplier

Sedentary (little to no exercise) = 1.2

Light Activity (light exercise 1-3/days week) = 1.375

Moderate Activity (moderate exercise 3-5/days week) = 1.55

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

Extra Active (very hard exercise & physical job or x2 training) = 1.9

Next Step

This is where you need to decide if your goal is to gain or lose weight. As we all know to gain weight you need to be in a caloric surplus and to lose weight you need to be in a deficit. We cannot tell you exactly how many calories to add/subtract to gain or lose because it will be different for everyone. What we will note is that in both cases start small and go from there. Take your estimated maintenance calorie intake and adjust that number a little bit and see how you look, feel, and perform, and go from there.

Remember – the typical exercise or diet program will take normally about three weeks for you to see the results – that is, you need to stick with your calorie levels for a few weeks to see if you have them set for your goals. That said, LISTEN TO YOUR BODY if you do not feel well. Your health must always come first, and you should never continue an exercise or diet program that makes you feel unwell.

Lastly, if possible, consult with a certified dietician to see how best to approach your dietary needs to achieve your goals. Only a certified dietician will have the true expertise to adjust and develop a food specific diet to meet your goals.

Macros to Calories Calculator


Macronutrients are what make up your calorie intake.

Protein – 4kcal/g

Carbohydrate – 4kcal/g

Fat – 9kcal/g

The average adult’s total calorie breakdown should look like this:
45-65% calories from carbohydrates
10-15% calories from lean proteins
20-30% calories from healthy fats

Endurance athletes, your macros might skew heavy on the carbs:
55-70% calories from carbohydrates
15-20% calories from lean proteins
20-35% calories from healthy fats

Trying to put on more muscle? Your body will benefit from increased protein intake:
40-50% calories from carbs
25-30% calories from lean proteins
20-30% calories from healthy fats