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Econopass Macro Nutrient Calculator

macro-nutrient-calculator
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Article updated on GMT, first published on October 10, 2024 by Lila Sjöberg

Welcome to the Free EconoPass Macro Nutrient Calculator! This easy-to-use tool helps you determine your optimal daily intake of macronutrients (proteins, fats, and carbohydrates) based on your Total Daily Energy Expenditure (TDEE) and personal goals. Whether you aim to maintain your weight, lose weight, or gain muscle, understanding your macronutrient needs is crucial for achieving your health and fitness goals.

How to Use the EconoPass TDEE Calculator:

  1. Enter your age.
  2. Select your gender.
  3. Input your current weight in kilograms/pounds.
  4. Enter your height in centimeters/inches.
  5. Choose your activity level from the provided options.
  6. Select your goal (e.g., maintenance, weight loss, muscle gain).
  7. Click the “Calculate Now” button to get your daily macronutrient needs.

EconoPass Macro Nutrient Calculator

The Math Behind the Calculator

The calculation of your macronutrient needs follows these steps:

  1. Calculate BMR (Basal Metabolic Rate):
    • For men: BMR=88.362+(13.397×weight in kg)+(4.799×height in cm)−(5.677×age in years)BMR = 88.362 + (13.397 \times \text{weight in kg}) + (4.799 \times \text{height in cm}) – (5.677 \times \text{age in years})BMR=88.362+(13.397×weight in kg)+(4.799×height in cm)−(5.677×age in years)
    • For women: BMR=447.593+(9.247×weight in kg)+(3.098×height in cm)−(4.330×age in years)BMR = 447.593 + (9.247 \times \text{weight in kg}) + (3.098 \times \text{height in cm}) – (4.330 \times \text{age in years})BMR=447.593+(9.247×weight in kg)+(3.098×height in cm)−(4.330×age in years)
  2. Select an Activity Level Multiplier:
    • Sedentary (little to no exercise): BMR ×\times× 1.2
    • Lightly active (light exercise/sports 1-3 days/week): BMR ×\times× 1.375
    • Moderately active (moderate exercise/sports 3-5 days/week): BMR ×\times× 1.55
    • Very active (hard exercise/sports 6-7 days a week): BMR ×\times× 1.725
    • Super active (very hard exercise/physical job): BMR ×\times× 1.9
  3. Calculate TDEE:
    • TDEE = BMR ×\times× Activity Level Multiplier
  4. Determine Macronutrient Ratios Based on Goal:
    • Weight Loss: 40% protein, 30% fat, 30% carbohydrates
    • Muscle Gain: 30% protein, 25% fat, 45% carbohydrates
    • Maintenance: 30% protein, 30% fat, 40% carbohydrates
  5. Calculate Macronutrient Needs in Grams:
    • Protein: TDEE×Protein Ratio4\frac{\text{TDEE} \times \text{Protein Ratio}}{4}4TDEE×Protein Ratio​
    • Fat: TDEE×Fat Ratio9\frac{\text{TDEE} \times \text{Fat Ratio}}{9}9TDEE×Fat Ratio​
    • Carbohydrates: TDEE×Carb Ratio4\frac{\text{TDEE} \times \text{Carb Ratio}}{4}4TDEE×Carb Ratio​

FAQ about the Macro Nutrient Calculator

What is TDEE?

TDEE, or Total Daily Energy Expenditure, is the total number of calories you burn in a day, including all your daily activities and exercise.

How is TDEE calculated?

TDEE is calculated by first determining your Basal Metabolic Rate (BMR) and then multiplying it by an activity level multiplier. The formula is:u003cbru003eTDEE = BMR × imes× Activity Level Multiplier

What is the difference between TDEE and BMR?

BMR (Basal Metabolic Rate) estimates the number of calories your body needs to maintain basic physiological functions at rest. TDEE includes BMR and adds the calories burned through physical activity, digestion, and other daily activities.

Why is understanding macronutrient intake important?

Understanding your macronutrient intake helps you balance your diet to achieve specific health goals such as weight loss, muscle gain, or maintenance. Proper macronutrient distribution can improve energy levels, support muscle growth, and aid in weight management.

How do I choose the right activity level?

Choose the activity level that best describes your daily routine:
– Sedentary: Little to no exercise
– Lightly active: Light exercise or sports 1-3 days a week
– Moderately active: Moderate exercise or sports 3-5 days a week
– Very active: Hard exercise or sports 6-7 days a week
– Super active: Very hard exercise or a physical job.

Can the macro nutrient calculator be inaccurate?

The macro nutrient calculator provides estimates based on standard formulas and guidelines. Individual factors such as muscle mass, metabolism, and lifestyle can affect your actual needs. For a more accurate assessment, consider consulting with a healthcare provider or nutritionist.

What should I do if my macro nutrient needs indicate I need to adjust my diet?

If your macro nutrient needs suggest adjustments to your diet, consider making gradual changes to your eating habits. Consulting with a healthcare provider or nutritionist can provide personalized guidance to help you achieve your health and fitness goals.

Disclaimer

The EconoPass Macro Nutrient Calculator is designed for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. The calculations and recommendations provided by this tool are based on general guidelines and may not reflect individual needs. For a comprehensive health assessment and personalized dietary advice, please consult with a healthcare provider or nutritionist.. The calculations and interpretations provided by this tool are based on guidelines from the World Health Organization (WHO) for dietary recommendations.

By using this tool, you acknowledge that EconoPass is not responsible for any health issues that may arise from following the Macro Nutrient recommendations provided.

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