Caloric Requirement by Goal

Simple, fast and easy

Nutritional Macros

Simple, fast and easy

Caloric Requirement by Goal

Caloric need represents the amount of energy, measured in calories, that a person needs to consume daily to maintain, lose, or gain weight. This calculation is based on TDEE (Total Daily Energy Expenditure).

How does the calculation work?

After determining the TDEE, the value is adjusted according to the desired goal. The calculation applies percentage multipliers to the TDEE, according to the level of caloric deficit or surplus.

Formulas

Maintenance

$$ \text{Calorias de Manutenção} = \text{TDEE} $$

Weight Loss

Mild loss (15% deficit):

$$ \text{Calorias} = \text{TDEE} \times 0.85 $$

Moderate loss (20% deficit):

$$ \text{Calorias} = \text{TDEE} \times 0.80 $$

Aggressive loss (30% deficit):

$$ \text{Calorias} = \text{TDEE} \times 0.70 $$

Weight Gain

Mild gain (10% surplus):

$$ \text{Calorias} = \text{TDEE} \times 1.10 $$

Moderate gain (15% surplus):

$$ \text{Calorias} = \text{TDEE} \times 1.15 $$

Aggressive gain (20% surplus):

$$ \text{Calorias} = \text{TDEE} \times 1.20 $$

What is the calculation for?

  • Define a caloric target appropriate to the goal, whether it is maintenance, weight loss, or hypertrophy.
  • Avoid extreme caloric deficits or surpluses that can harm health.
  • Help in planning personalized and sustainable diets.

Fun Facts

  • A moderate caloric deficit promotes fat loss without compromising muscle mass.
  • Controlled caloric surpluses help in muscle gain with less fat accumulation.
  • Maintenance is important for those looking to preserve current weight and body composition.
  • Each person has a different TDEE, which depends on factors such as age, sex, weight, height, and physical activity level.

Important

Before starting any diet plan, it is recommended to consult a nutritionist or health professional for an individualized assessment.

Nutritional Macros

Macronutrients (or simply macros) are the main components of food, essential for providing energy and sustaining the body's vital functions.

What are macronutrients?

  • Proteins: fundamental for building and repairing body tissues.
  • Fats: important for hormone production, cell health, and energy reserve.
  • Carbohydrates: main source of quick energy for the body.

How does the calculation work?

The distribution of macronutrients varies according to the nutritional goal: weight maintenance, fat loss, or muscle mass gain. To calculate, a percentage of calories is defined for each macronutrient and divided by the corresponding caloric value:

  • Proteins: 4 kcal per gram
  • Carbohydrates: 4 kcal per gram
  • Fats: 9 kcal per gram

Formulas

1. Definition of percentages

For each goal:

  • Maintenance: 30% proteins, 25% fats, 45% carbohydrates.
  • Weight loss: 40% proteins, 30% fats, 30% carbohydrates.
  • Mass gain: 30% proteins, 20% fats, 50% carbohydrates.

2. Calculation of macronutrients (in grams)

Let 'calories' be the total daily caloric intake:

$$ \text{Proteínas (g)} = \frac{\text{Calorias} \times \text{Percentual de Proteínas}}{4} $$

$$ \text{Gorduras (g)} = \frac{\text{Calorias} \times \text{Percentual de Gorduras}}{9} $$

$$ \text{Carboidratos (g)} = \frac{\text{Calorias} \times \text{Percentual de Carboidratos}}{4} $$

What is the calculation for?

  • Plan balanced diets, adjusted to personal goals.
  • Ensure adequate nutrient intake for health and physical performance.
  • Avoid macronutrient deficiencies or excesses.

Fun Facts

  • Weight loss diets generally increase the proportion of proteins to preserve muscle mass.
  • Excess of any macronutrient can lead to body fat gain, regardless of whether it is 'healthy' or not.
  • The ideal macro distribution varies with the level of physical activity and individual characteristics.

Important

Macronutrient calculation is a useful tool, but it should be adjusted according to individual responses and, preferably, with professional guidance.