Macro Calculator

This is one of the most important choices for the calculation's accuracy. Be honest with your routine:

• Sedentary: Office work, spend most of the day sitting, with no workouts.
• Lightly Active: Sedentary job but you work out 1 to 3 times a week (e.g., light weightlifting).
• Moderately Active: The most common option. Sedentary job with consistent workouts (3-5 days/week).
• Very Active: A job with some movement or a very intense and frequent workout routine (6-7 days/week).
• Extremely Active: For athletes or people with very physical jobs (e.g., construction worker) who also train hard.

The calculator uses a common approach in sports nutrition:

• Protein: Set at 2.2g per kg of body weight, an ideal value for muscle recovery and synthesis.
• Fat: Set at 25% of your total target calories, essential for hormonal functions.
• Carbohydrate: This is the adjustment variable. The remaining calories, after subtracting protein and fat, are converted into grams of carbohydrates.

Think of TDEE as the total calorie budget your body spends in 24 hours. It includes the energy to keep your vital organs running, your daily activities, and your workouts.

It is an excellent estimate to start with. Use this number as your starting point and, if necessary, adjust your calories up or down based on your weight changes after 2-3 weeks.