Calorie and Macro Calculator – Online, Fast, and Free

Calorie Needs by Goal

Caloric need represents the amount of energy, measured in calories, that a person must 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 TDEE, the value is adjusted based on the desired goal. The calculation applies percentage multipliers to 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 this calculation used for?

• Establishing a calorie target suitable for the goal—whether weight maintenance, fat loss, or muscle gain.
• Avoiding extreme caloric deficits or surpluses that could harm health.
• Supporting the planning of personalized and sustainable diets.

Did you know?

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

Important

Before starting any dietary plan, it is recommended to consult a dietitian or healthcare professional for an individualized assessment.

Nutritional Macros

Macronutrients (or simply “macros”) are the main components of the diet, essential for providing energy and supporting vital bodily functions.

What are macronutrients?

• Proteins: essential for building and repairing body tissues.
• Fats: important for hormone production, cellular health, and energy storage.
• Carbohydrates: the body’s main source of quick energy.

How does the calculation work?

Macronutrient distribution varies according to nutritional goal: weight maintenance, fat loss, or muscle gain. To calculate, assign a percentage of calories to each macronutrient, then divide by its corresponding caloric value:

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

Formulas

1. Defining percentages

For each goal:

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

2. Macronutrient calculation (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 this calculation used for?

• Planning balanced diets tailored to personal goals.
• Ensuring adequate nutrient intake for health and physical performance.
• Preventing macronutrient deficiencies or excesses.

Did you know?

• Weight-loss diets typically increase protein proportion to preserve muscle mass.
• Excess of any macronutrient—even 'healthy' ones—can lead to body fat gain.
• The ideal macro distribution varies with physical activity level and individual characteristics.

Important

Macronutrient calculation is a useful tool, but it should be adjusted based on individual responses and, preferably, under professional guidance.