BestMacroCalculator.net is your go-to tool for calculating Total Daily Energy Expenditure (TDEE) with precision. Whether you're looking to lose weight, gain muscle, or maintain your current physique, our advanced TDEE calculator helps you determine the optimal calorie intake based on your activity level and goals. With a detailed macro breakdown, BestMacroCalculator.net ensures you get the right balance of proteins, fats, and carbs to fuel your body efficiently. Take control of your nutrition and reach your fitness goals with ease!
BestMacroCalculator.net relies on scientifically validated equations to estimate your calorie needs. The primary formula used is the Mifflin-St Jeor equation, which calculates your Basal Metabolic Rate (BMR) and then adjusts it according to your activity level for an accurate TDEE estimation.
If you provide your body fat percentage, the calculator will instead use the Katch-McArdle equation, considered the most precise formula available. If you're unsure of your body fat %, you can purchase inexpensive body fat calipers or seek out a facility—such as university health departments—that offers DEXA scans. These scans, which generally cost between $50 - $100, are the gold standard for measuring body fat percentage.
Katch = 370 + (21.6 * LBM)
where LBM is lean body mass
Mifflin = (10.m + 6.25h - 5.0a) + s
m is mass in kg, h is height in cm, a is age in years, s is +5 for males and -151 for females
The revised Harris-Benedict equation has been widely used since 1984. For those who prefer this method, we also provide its calculation for comparison.
Harris-Benedict = (13.397m + 4.799h - 5.677a) + 88.362 (MEN)
Harris-Benedict = (9.247m + 3.098h - 4.330a) + 447.593 (WOMEN)
m is mass in kg, h is height in cm, a is age in years