What is a Macro Calculator?
A macronutrient (macro) calculator determines the optimal ratio of proteins, carbohydrates, and fats you should consume daily to reach a specific health or physique goal. Unlike simple calorie counting, tracking macros ensures that the weight you lose is fat (not muscle) and the weight you gain is muscle (not fat).
How does the TDEE Calculator work?
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns in a 24-hour period. Our calculator uses the highly regarded Mifflin-St Jeor equation to first calculate your Basal Metabolic Rate (BMR) — the calories you burn simply by existing.
We then multiply your BMR by an activity multiplier to account for your lifestyle and exercise habits. Finally, we adjust the total based on whether you want to lose fat (-500 calories) or build muscle (+500 calories).
Why track macros instead of just calories?
- ✓Protein builds and preserves muscle mass, keeping you full and boosting metabolism.
- ✓Carbohydrates provide the primary energy source for high-intensity workouts and brain function.
- ✓Fats are essential for hormone regulation, nutrient absorption, and joint health.
The easiest way to track your macros
Knowing your macros is only half the battle. Actually tracking them every day is where 95% of people fail. Reading labels, weighing food, and searching databases is exhausting.
That's why we built Dietly. Instead of manual data entry, you just snap a photo of your meal. Our AI vision instantly recognizes the food, estimates the portion size, and logs the exact calories, protein, carbs, and fats directly to your daily target.