Macro Wizard
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📚 Understanding Activity Levels
Low Activity (Sedentary)
Multiplier: 1.4 - Office workers, desk jobs, minimal exercise. Examples: Accountants, programmers, writers, customer service representatives. Less than 30 minutes of intentional exercise per week.
Medium Activity (Moderately Active)
Multiplier: 1.6 - Light physical work or regular exercise 3-5 days/week. Examples: Teachers, nurses, retail workers, or office workers who exercise regularly. 150-300 minutes of moderate exercise per week.
High Activity (Very Active)
Multiplier: 1.8 - Physical labor jobs or intense exercise 6-7 days/week. Examples: Construction workers, farmers, personal trainers, athletes, warehouse workers. More than 300 minutes of exercise per week or physically demanding occupation.
🎯 Key Concepts Explained
What is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in a day. It includes your BMR (Basal Metabolic Rate) plus calories burned through activity, exercise, and the thermic effect of food. Your TDEE is the baseline for determining how many calories you should consume to reach your goals.
Understanding the Components:
BMR (Basal Metabolic Rate): The calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production. This typically accounts for 60-75% of your TDEE.
Activity Calories: Energy burned through planned exercise and daily movement (NEAT - Non-Exercise Activity Thermogenesis). This includes walking, fidgeting, and occupational activities.
TEF (Thermic Effect of Food): The energy required to digest, absorb, and process nutrients. This is approximately 10% of your total calorie intake.
Understanding Macronutrients
Protein (4 calories/gram): Essential for muscle repair, immune function, and satiety. The 30% allocation supports muscle maintenance during weight loss and muscle growth during weight gain.
Fat (9 calories/gram): Crucial for hormone production, vitamin absorption, and cellular health. The 25% allocation ensures adequate essential fatty acids.
Carbohydrates (4 calories/gram): Primary energy source for high-intensity exercise and brain function. The 45% allocation provides sustained energy for daily activities and workouts.