เครื่องคิดเลขแคลอรีและแมโคร

How are daily calorie needs calculated?

The calculator uses the Mifflin-St Jeor equation to find your Basal Metabolic Rate (BMR), then multiplies by an activity factor (sedentary = 1.2, very active = 1.9) to get TDEE (Total Daily Energy Expenditure).

How many calories should I eat to lose weight?

A 500 calorie/day deficit produces ~0.5 kg (1 lb) of fat loss per week. Don't go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

What is a macro?

Macronutrients are the three main nutrient categories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Hitting your macro targets ensures your calories come from the right sources for your goal.