TDEE & Macronutrient Calculator
- Matthew Barrett
- Jul 23
- 1 min read
Updated: Jul 24
Here is a TDEE calculator, provided by our Nutrition and Wellness Coach, for your convenience.
Some things to note:
TDEE stands for Total Daily Energy Expenditure
Mifflin-St Jeor equation is less accurate and doesn't require body fat%
Katch-McArdle equation is more accurate but requires body fat%
Both require your level of physical activity (it is better to round up when you're not sure, as not to deprive yourself of nutrients).
Most calculations for caloric needs and calories in our food are estimated.
While this provides a framework of your daily needs, we do need to dive deeper into Nutrient Timing and Micronutrients.
For a balanced diet, these are the percentages of your diet
Carbohydrates 45-65%
Fats 20-35% (less than 10% should come from saturated fats)
Proteins are tailored to your lifestyle and goals.
If you find yourself armed with knowledge but seeing no results, feel free to reach out for coaching to see your best results.
This blog was written by NASM Certified Nutrition Coach, Matthew Barrett. The calculator was coded with the help of Gemini AI (since Matthew doesn't know how to code).
Every Body Strength & Fitness
Matthew Barrett, NASM-CPT, CNC
3125 E Main St Endicott, NY 13760
(607)651-7116