TDEE, BMI & Macro Calculator

Calculate your daily calorie needs, BMI, and personalized macronutrient targets based on your fitness and wellness goals.

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MediHealthPulse Wellness Report

Date:

Email:

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BMI:

TDEE Calories:

Recommended Calories:

Protein:

Carbohydrates:

Fat:

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Wellness Guidance

These results are based on commonly used wellness and nutrition formulas. Maintaining a balanced diet, regular physical activity, proper hydration, and adequate sleep are important components of overall health and wellness.

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This report is for educational and informational purposes only and should not replace professional medical advice, diagnosis, or treatment.

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Introduction

The TDEE, BMI & Macro Calculator helps estimate your daily calorie needs, body mass index, and personalized macronutrient targets based on your body measurements, activity level, and wellness goals.

Whether your goal is weight maintenance, fat loss, or muscle gain, this calculator provides science-based estimates that can help guide nutrition and lifestyle decisions.

How to Use the Calculator

1. Enter your age, sex, weight, and height.
2. Select your activity level.
3. Choose your wellness or fitness goal (maintenance, fat loss, or muscle gain).
4. Click calculate to generate your BMI, estimated daily calorie needs, and personalized macro recommendations.

What Is BMI?

Body Mass Index (BMI) is a screening tool that estimates body fat based on height and weight. It is calculated by dividing weight in kilograms by height in meters squared.

While BMI is widely used for population-level assessment, it has limitations:

• It does not distinguish between muscle and fat.
• It may overestimate body fat in athletes.
• It may underestimate body fat in older adults.

BMI is not diagnostic – it is an indicator that may warrant further evaluation by a healthcare professional.

What Is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including:

• BMR (Basal Metabolic Rate) – calories burned at rest to maintain vital functions.
• Physical activity – intentional exercise and daily movement.
• Thermic effect of food – calories burned during digestion.

Knowing your TDEE helps you set calorie targets for weight maintenance, loss, or muscle gain.

How Macronutrients Work

Macronutrients (“macros”) are the nutrients your body needs in large amounts:

• Protein – Supports muscle repair, recovery, and immune function. Found in meat, fish, eggs, dairy, legumes.
• Carbohydrates – Primary energy source for your brain and muscles. Found in grains, fruits, vegetables, legumes.
• Fats – Essential for hormone production, brain function, and nutrient absorption. Found in nuts, seeds, oils, avocados.

Balancing these macros helps optimize energy, body composition, and overall health.

How the Formula Works

The calculator uses the following science-based formulas:

• BMI = Weight (kg) ÷ Height² (m²)
  
• BMR (Mifflin-St Jeor Equation) – one of the most accurate for the general population:
  • Male: (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
  • Female: (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161
• TDEE = BMR × Activity Factor
  • Sedentary (little/no exercise): ×1.2
  • Lightly active (1–3 days/week): ×1.375
  • Moderately active (3–5 days/week): ×1.55
  • Very active (6–7 days/week): ×1.725
  • Extremely active (physical job + intense exercise): ×1.9
• Macro targets – Based on calorie goal and standard distribution:
  • Fat loss: 30% protein, 40% carbs, 30% fats (approx 10–20% calorie deficit)
  • Maintenance: 25% protein, 45% carbs, 30% fats
  • Muscle gain: 30% protein, 45% carbs, 25% fats (approx 5–10% calorie surplus)

BMI Categories & Interpretation

Note: These categories apply to most adults aged 18–65. Athletes and older adults may require clinical judgment.

Estimated Calorie Targets

Your results will show three calorie numbers:

• Maintenance calories – Stay at current weight.
• Fat loss calories – Approximately 10–20% below maintenance.
• Muscle gain calories – Approximately 5–10% above maintenance.

These are estimates. Adjust based on real-world results (e.g., weight changes over 2–4 weeks).

Recommended Macro Distribution

• Protein – Supports muscle maintenance and recovery. Aim for 1.6–2.2 g per kg of body weight.
• Carbohydrates – Provide energy for physical and mental performance. Adjust based on activity level.
• Healthy fats – Support hormones, brain function, and nutrient absorption. Minimum 20–30% of total calories.

Your personalized macro grams will appear in the calculator results.

How to Improve Body Composition

Improving body composition (more muscle, less fat) involves more than calories and macros:

• Resistance training – 2–4 sessions per week to build or preserve muscle.
• Aerobic exercise – 150+ minutes of moderate activity weekly for heart health and fat loss.
• Quality sleep – 7–9 hours per night regulates hunger hormones and recovery.
• Adequate protein – Distribute protein evenly across meals (20–40g per meal).
• Hydration – Water supports metabolism and exercise performance.
• Sustainable habits – Small, consistent changes outperform extreme diets.