Macro and TDEE calculator

The published equation uses the same age, weight, and height terms for everyone, then adds either a female or male constant. That binary choice is a limitation of the original research rather than a claim about identity.

Choose the coefficient that your clinician or dietitian would use for this estimate. The result also shows the estimate produced by the other constant so the size of that assumption stays visible.

The activity choices use physical activity levels of 1.4, 1.6, 1.8, and 2.0. These are broad categories, not a reward for workouts or a measurement from a watch.

People can move between categories across seasons, jobs, illness, training blocks, and ordinary weeks. EFSA used these PAL values with Henry equations when deriving reference values, not with Mifflin-St Jeor. Here the category is an explicit assumption to revisit, not a validated personal measurement.

The tool converts your percentage split into grams using conventional label factors: four kilocalories per gram for digestible carbohydrate and protein and nine per gram for fat. The default 52%, 15%, and 33% split sits inside the Nordic Nutrition Recommendations ranges, but it is only an illustration.

NNR includes energy from fibre in its carbohydrate range, while EU labels treat fibre separately at two kilocalories per gram. The carbohydrate output is therefore simplified macro arithmetic, not an exact conversion of the NNR carbohydrate range.

A percentage can fit a population range and still be wrong for a particular person. Food quality, fibre, essential fatty acids, protein sources, allergies, culture, appetite, and medical needs do not appear in three gram totals.

The original equation sample covered adults aged 19 to 78. This calculator is not designed for children, pregnancy, breastfeeding, an eating disorder, a clinical nutrition plan, or a medical condition that changes energy or nutrient needs.

The result estimates maintenance energy. It does not recommend a calorie deficit, a target weight, or a rate of weight change. A registered dietitian or clinician can work with measurements and context that this form cannot collect.