TDEE + Macro Calculator
Below you will be walked through how to calculate your calories and macros based on your goals. Understand that this is just an estimate. This is the method I like to use for my clients because it does not require tracking every single macronutrient and makes bringing awareness to what you are consuming each day much easier. It is also enough to still help you achieve your goals!
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*Note: if you happen to be pregnant or breastfeeding, your calorie intake will differ. It is recommended you consult with a registered dietitician or simply reach out to Kathy for additional recommendations or resources.
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GET STARTED BELOW ↓
Step 1: Find your estimated Total Daily Energy Expenditure (TDEE) & recommended daily calorie intake using the calculator below. Input your goals - maintain weight, lose weight or gain. Hit calculate to find your estimated daily calories to consume. Then proceed to Step 2 to calculate your recommended Macros.
Step 2: Choose your Macros
Using your recommended daily calories given above based on your goals - here is great place to start with macros. Begin prioritizing your Protein intake. A good place to start would be consuming .8-1g of PROTEIN per lb of IDEAL bodyweight. So, for example, if your goal weight is 120 lbs - aim to consume about 120 grams of protein per day.
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We know that Protein and Carbohydrates contains 4 calories per gram. Fats contain 9 calories per gram.
So using the example above - 120 x 4 = 480 calories.
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So now, do a little bit more math to calculate your remaining macros. Here is an example -
female, 5ft 2 inches, 30 years old with goal of fat loss - ideal weight is 120lbs. She is a moderate exerciser (works out 2-5 days per week) and has goals of mild weight loss. Using the calculator above - she would input this information and finds....
>> Daily calorie intake: 1,698 calories/day
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We know her protein intake will be ~120g which yields 480 calories. Next we can subtract 480 from her daily calorie intake of 1,698 calories.
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>> 1,698 - 480 =1,218 calories remaining.
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I am now going to. make this super simple for you. Really, do not overthink this....
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*Now, you can center your remaining macros of carbs and fats how you would like to based on what you enjoy/how you are feeling while aiming to not go above or below your recommended daily calorie intake. So, for instance, if you perform better with higher carbs, you would consider hitting a higher percentage daily while staying within your recommended daily calorie target as found by the calculator above.
​You can use an app to track calories and macros such as My Fitness Pal.
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* You will also want to consider FIBER as this is just as important in order to achieve nutrient density within your daily calorie consumption. Aim for minimum 25-30g of FIBER daily coming primarily from Fruits & Vegetables.
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In summary - hit your target CALORIES based on your findings with the calculator above, hit your target PROTEIN based on your weight and hit minimum 25-30g of FIBER daily as you are working through your program.
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This is the method I like to use for my clients because it does not require tracking every single macronutrient and makes bringing awareness to what you are consuming each day much easier. It is also enough to still help you achieve your goals!
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***IT IS RECOMMENDED YOU SEEK OUT A REGISTERED DIETICIAN OR NUTRITION FOR YOUR SPECIFIC NEEDS AND REQUESTS.
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