Calculating Calorie Needs: BMR, TDEE & Macros

What Are Calorie Needs?

Your calorie needs are the amount of energy your body requires daily to maintain all functions - from breathing and heartbeat to training and everyday movement. They consist of the Basal Metabolic Rate (BMR) and the energy used for physical activity. Together, the two make up the Total Daily Energy Expenditure (TDEE).

How Do You Calculate Your Basal Metabolic Rate?

The basal metabolic rate (BMR) can be estimated using the Mifflin-St Jeor formula. The basal metabolic rate is the energy your body needs at complete rest to maintain vital functions. The Mifflin-St Jeor formula (1990) is considered one of the most accurate estimation methods:

• Men: BMR = 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age + 5
• Women: BMR = 10 × Weight (kg) + 6.25 × Height (cm) − 5 × Age − 161

Example: A 30-year-old man, 80 kg, 180 cm: BMR = 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 800 + 1125 − 150 + 5 = 1780 kcal

How Do You Calculate Total Daily Calorie Needs?

Total daily calorie needs (TDEE) are calculated by multiplying your BMR by an activity factor. TDEE takes your activity level into account. It is an estimate of how many calories you burn per day:

Anyone who does 30 to 60 minutes of sport 4 to 5 times a week can add 0.3 (DGE).

Example (continued): 1780 kcal × 1.45 (office job) = 2581 kcal total expenditure

How Do You Adjust Calories to Your Goal?

To lose weight, reduce TDEE by 500 kcal; to gain weight, increase it by 400 kcal. TDEE is adjusted according to your goal:

• Lose weight: −500 kcal from TDEE → a calculated weight loss of approx. 0.5 kg per week (rule of thumb, Hall, 2008). More on training in the article Strength Training.
• Maintain weight: Keep TDEE as is. Ideal for body recomposition (building muscle while losing fat).
• Gain weight: +400 kcal above TDEE → controlled gain. For the bulking phase in bodybuilding, a review gives a surplus of about 10 to 20% (Iraki et al., 2019). Exactly how large a surplus is needed to build muscle has not been scientifically established (Slater et al., 2019).

Important: According to a meta-analysis, anyone who wants to maintain muscle mass through strength training should not choose a deficit of more than 500 kcal per day (Murphy & Koehler, 2022). Patience pays off.

How Should You Distribute Macronutrients?

One possible distribution for physically active individuals is 30% protein, 25% fat and 45% carbohydrates. It can be adjusted to your training and preferences:

• Protein: ~30% of calories (the ISSN gives 1.4-2.0 g/kg body weight per day). Two approved health claims: “Protein contributes to a growth in muscle mass.” and “Protein contributes to the maintenance of muscle mass.”
• Fat: ~25% of calories
• Carbohydrates: ~45% of calories

Example at 2200 kcal (losing weight):

Learn more about your individual protein needs in the article How Much Protein You Really Need.

Conclusion

Knowing your calorie needs is the first step towards targeted nutrition. The Mifflin-St Jeor formula provides a solid foundation - together with the appropriate activity factor and goal adjustment, you have a clear framework for your nutrition planning.

Try the Calorie Calculator →

For the basics of a balanced diet, also check out our article Nutrition for Athletes.

Further Reading

• The Simple Principles of Nutrition
• How Much Protein You Really Need
• Dietary Supplements: What the Science Says
• Protein Calculator
• Organic Protein Powder Nature

Sources:

• Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO (1990). A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 51(2), 241-247. DOI: 10.1093/ajcn/51.2.241
• Frankenfield D, Roth-Yousey L, Compher C (2005). Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. Journal of the American Dietetic Association, 105(5), 775-789. DOI: 10.1016/j.jada.2005.02.005
• FAO/WHO/UNU (2004). Human energy requirements: Report of a Joint FAO/WHO/UNU Expert Consultation, Rome, 17-24 October 2001. FAO Food and Nutrition Technical Report Series, 1. Rome: FAO. Chapter 5, Table 5.3
• DGE (German Nutrition Society). FAQ Energy intake: PAL values for different activities (in German). dge.de
• Hall KD (2008). What is the required energy deficit per unit weight loss? International Journal of Obesity, 32(3), 573-576. DOI: 10.1038/sj.ijo.0803720
• Iraki J, Fitschen P, Espinar S, Helms E (2019). Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports, 7(7), 154. DOI: 10.3390/sports7070154
• Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J (2019). Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training. Frontiers in Nutrition, 6, 131. DOI: 10.3389/fnut.2019.00131
• Murphy C, Koehler K (2022). Energy deficiency impairs resistance training gains in lean mass but not strength: a meta-analysis and meta-regression. Scandinavian Journal of Medicine & Science in Sports, 32(1), 125-137. DOI: 10.1111/sms.14075
• Jäger R, Kerksick CM, Campbell BI et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. DOI: 10.1186/s12970-017-0177-8