Once you calculate your desired calorie intake, you need to break this down into a proportion of each macronutrient. To lose weight, you need to create a calorie deficit, and to gain muscle, you will need to increase your calorie intake. Since your TDEE is your daily energy expenditure, if you consume this amount of calories you should maintain your current weight. Using your TDEE, you can determine how many calories you should eat each day to either maintain your current weight, lose weight, or gain muscle. You can quickly calculate these using a TDEE and BMR calculator that takes into account your age, gender, height, and weight. This is based on your total daily energy expenditure (TDEE), which you can calculate by multiplying your basal metabolic rate by your level of activity. The first step is to determine how much energy your body uses every day. This is often referred to as counting macros, or the diet “If It Fits Your Macros” (IIFYM).

Protein is the building block for muscle growth and maintenance, while fat is a vital component of cell membranes and also aids in the absorption of fat-soluble vitamins A, D, E, and K.ĭeciding what proportion of your food should come from each macronutrient group depends on your fitness goals and health needs. All supply energy (AKA calories), however carbohydrates are the main energy source for exercise and activities. A percentage of your calories comes from each of these three nutrient groups, and each macronutrient plays a specific role in your body’s functions.

Macro calculator for weight loss