Disclaimer: For fitness calculators out there, there is a reason why people use certain calculators and equations. I use the Muller equation to find my calories and macros, you can use any calculator and equation you’d like. Although many calculators said that this one is super accurate but in reality they are not(Including this one!), so don’t think like this is your EXACT daily calorie Intake.
Let’s First measure your maintenance calories and macros for that before understanding this calculator.
What We Need: Age, Gender, Bodyweight, Height, Body fat Percentage,
What We get: Maintenance Calories, Goal Calories, BMI, BMR, Protein, carb and Fat Intake
One of my Recently joined Client Ethan Wants to find out his maintenance calories aka TDEE, goal calories and macronutrients for that.
Here’s is the Ethan’s Data:
- Age: 20
- Gender: You know it!
- Bodyweight(KG): 85kg
- Height(CM): 185cm
- Body fat percentage: 10%
- Goal: Fat Loss
- Fitness Level: Beginner
- Activity Level: Moderate
Muller equation to Find TDEE
Harris Benedict Equation to Find TDEE
So I put this data in the Muller equation Calculator and get these results.
- BMI: 24.84
- BMR: 1926
- Maintenance Calories: 2985
- Goal Calories: 2685
- Protein Intake: 170gm
- Carbs Intake: 367gm
- Fat Intake: 60gm
I put the same data on two other online calculators which I found when I searched for “accurate TDEE calculator”, and got the result below.
- BMI: 24.84
- BMR: 2022
- Maintenance Calories: 3236
- Goal Calories: 2589
- Protein Intake: N/A
- Carbs Intake: N/A
- Fat Intake: N/A
- BMI: 24.84
- BMR: 1912
- Maintenance Calories: 2868
- Goal Calories: N/A
- Protein Intake: N/A
- Carbs Intake: N/A
- Fat Intake: N/A
Note For Calculator #1: This calculator provides a way to calculate your macro nutrient but it’s not the best way to do it.
Because calculators provide the fix ratio of macro nutrient which is like below table.
|Macro Nutrient||High Carb||High Protein||Recommended||Low Carb||Ketogenic|
And if you break down your macros using these fixed macronutrient ratios, you will not be able to gain/lose as you should.
As stated in this article by rippedbody.com
“ Set your macros according to your size, energy needs, goal, and then personal preference. The macronutrient ratio is just the result, and it will change as you diet, or bulk. So, let’s let the myth of the best macro ratio die.”
SO if you’re planning to make your diet plan based on those macronutrient ratios, there are more chances that you’ll fail than succeed.
Note For Calculator #2: Calculator 2 does not provide the functionality to calculate your macronutrient.
So, that’s fine but, we can see there is not much of a difference when it comes to calculating BMR and Maintenance calories.
I Don’t know which equation they use out of all fitness equations used to calculate BMR.
Let’s understand why there is a difference between all these three TDEE calculators and which one is most accurate.
As you can see, Calculator 1 and 2 have totally different results than the TDEE calculator above.
The reason being the equation behind making those calculators.
I don’t know which equation the other two calculators used, but the calculator on my site uses the Muller equation, which is the most accurate equation to measure basal metabolic rate.
You may be wondering why?
The reason is there is no calculator which takes Fat mass and Lean Body Mass into consideration when calculating BMR.
Fat mass and Lean body mass can really influence your BMR.
As research in the American Journal of Clinical Nutrition states, the more Lean Body Mass you have, the greater your Basal Metabolic Rate will be.
And the greater your BMR, the greater your maintenance calories.
This is the main reason the above calculator is the most accurate TDEE calculator out there.
I provide two calculators here, one is made using the Muller equation and other is made using the Harris-Benedict equation.
If you’re unable to measure your body fat percentage, which is the most important for the Muller equation, you can use the Harris-Benedict equation.
The only difference between the two is the Muller equation is more accurate(5%) than the Harris-Benedict equation, as stated here!
Understand the TDEE Calculator
We all know what that means when someone says, Age, Gender, Bodyweight, Height and Body fat percentage but what about Basal Metabolic rate, Maintenance calories and Goal calories(that’s what I said to my clients!).
Basal Metabolic Rate: Your BMR is how many calories your body burns while at complete rest. This means, If you lay in bed all day and did nothing all day, this would be the amount of calories you burn.
Maintenance Calories(TDEE): BMR * Activity Level
|SEDENTARY||Works a desk job and very little exercise||X 1.2|
|LIGHT ACTIVITY||Works a desk job but exercise a little bit (3 times a week for 30-45 min) or works a job where on feet most of the day but don't exercise very much.||X 1.35|
|MODERATE ACTIVITY||Trains moderately (3-5 days a week) and on feet most of the day at work.||X 1.55|
|HIGH ACTIVITY||Trains hard (5-6 days a week of intense training) and on feet most of the day at work. Active throughout most of the day.||X 1.725|
Goal Calories: So this is the term I made, first of all, why I named it like this?
The reason is when you cut/add certain calories from the maintenance calories, the calories you got will be your daily calories to achieve your fat loss or muscle building goal.
So, it is the calories to achieve your goal, so I named it “Goal Calories!”
Now How do we find goal calories?
It’s simple, you just have to add or cut a few hundred calories with maintenance calories.
In the Calculator, I already add the number of calories you should cut or add.
If you already use the calculator, you may see that I provide you min 100 to max 500 calories to cut and add.
The reason being, if you add or cut too many calories, you’re more likely not able to follow your diet plan because of severe calorie restriction or surplus.
Protein: Min: 1.1gm/BW, Max: 3.3gm/bw
As you can see, calculating protein is very simple, in fact calculating macros is simple.
You just need to know a little bit about them.
Let’s see how a calculator calculates your daily protein intake based on your body weight.
So when you put something between 1.1 to 3.3gm of bodyweight, you will find daily protein intake using this formula.
Daily protein Intake: (1.1 – 3.3) * Body Weight in KG
I can give you to take 40 or 50% of calories from the goal calories and divide them by 4 to find protein intake in grams, but that’s not the best way to do it as I explained earlier.
Fat: 15 to 25% of your goal Calories
Calculating fat is very easy, just take anywhere between 15 to 25% of your goal calories and divide them by 9 to find fat intake in grams.
Goal calories = 2700
Daily fat Intake = (20% of 2700) / 9 = 60 grams
Carbs: Finding daily carbs could be a little bit more complicated than the other two macronutrients.
Carbs = (Goal calories – Calories come from protein – Calories come from Fat) / 4
Goal calories = 2700 Calories
Calories come from protein = 650 Calories
Calories come from fat = 540 Calories
Remaining calories = 1510 Calories
Carb Intake in Gm = 377 gms
You may or may not know what is 4 and 9, I divide and multiplied with carbs and fat to find their intake.
It’s a number of calories 1 gm of carb and fat has,
1 gm of protein = 4 Calories
1 gm of Carb = 4 Calories
1 gm of Fat = 9 Calories
1 gm of Alcohol = 7 Calories
Use TDEE Calculator to Lose Fat and Gain Muscles
Using this calculator is very simple, just put all of your data and that’s it!
You can start following diet plans!
But, hold on a sec!
There is something before that you need to understand.
There is one field in the calculator which is Calories, in this field, you have to put how many calories you want to add or cut from your maintenance calories in order to achieve your goal.
So, I gave only 5 options which are 100, 200, 300, 400, 500 and the reason behind doing this is if you restrict yourself too much or give your body too much to do something, you are not able to do it as your body is not able to keep up with it.
Make sure you select your goal in the goal field!
That’s why I recommend you to just cut or add 100 to 500 calories from your goal calories, if you want your diet to be more sustainable.
While filling up your protein and fat, I would suggest you to go with your lifestyle.
Do you like to have more protein in your diet then add the high side but never go too high if you just starting out!
For fat, stay under 25%!
Use This One, If That Sounds Too Confusing!
If you’re like me, who doesn’t want to calculate all of these numbers and just wants easy calculation so you can start following diet plans, then use the below calculation.
Give me 2 weeks and try this calculator
Find your daily calorie Intake
- Daily calorie intake = Goal body weight * 12
- Ex: 180lb * 12 = 2160 Calories
Find your protein Intake
- Daily protein intake = Goal body weight * 1
- Ex: 180lb * 1 = 180 gms
This calculator is super simple and most people will say this will not gonna work right?
But it will work, if you follow it consistently.
I’m just asking you to follow for 2 weeks and see if that’s work or not because I’m sure it will work as it works with my other clients too.
- I know there will be lots of arguments about this method, but if you don’t want to do that & learn the science behind setting up your calories for fat loss, you can try this method and the one explained in this article.
- If you don’t want to do this length calculation, just use this method and try it for 2 weeks consistently and I bet it will work.
- As you can see, I don’t count any carb and fat intake and the reason is very simple.
- If you’re able to hit your daily calorie intake and protein intake, you don’t need to worry about carbs and fat intake.
- Just focus on calorie and protein intake and you’re in the limit of carbs and fat intake.
- There are already many calculators out there(two on this site!), you can try them and confuse yourself or you can give this calculator a shot!
Final Thought on TDEE Calculator:
I know many of you come to this site because someone told you to find the maintenance calories of yourself before starting the following diet.
You can find that in this page, but you don’t want to go into all that calculation, just use the simplest one I mentioned!
Let Me know in the comments, what’s your daily calorie intake and macro nutrient.
You can DM me on my Instagram, if you are stuck somewhere!