Calculate BMR, TDEE, BMI, and Macronutrients
Operation: Calculate Basal Metabolic Rate (BMR) for Men
Instruction: Use this formula to calculate the Basal Metabolic Rate (BMR) for men.
Formula: BMR = 88.362 + (13.397 * weight) + (4.799 * height) - (5.677 * age)
Example: For a man weighing 70 kg, 175 cm tall, and 25 years old: BMR = 88.362 + (13.397 * 70) + (4.799 * 175) - (5.677 * 25) ≈ 1724.05 calories/day
Upload your Excel or CSV file to perform automatic calculations. Formulas are applied instantly, and you can download the results by right-clicking on the table.
Operation: Calculate Basal Metabolic Rate (BMR) for Women
Instruction: Use this formula to calculate the Basal Metabolic Rate (BMR) for women.
Formula: BMR = 447.593 + (9.247 * weight) + (3.098 * height) - (4.330 * age)
Example: For a woman weighing 60 kg, 160 cm tall, and 30 years old: BMR = 447.593 + (9.247 * 60) + (3.098 * 160) - (4.330 * 30) ≈ 1368.193 calories/day
Upload your Excel or CSV file to perform automatic calculations. Formulas are applied instantly, and you can download the results by right-clicking on the table.
Operation: Calculate Total Daily Energy Expenditure (TDEE)
Instruction: Use this formula to calculate the Total Daily Energy Expenditure (TDEE).
Formula: TDEE = BMR * activity_factor
Example: For a person with a BMR of 1724.05 calories/day and moderate activity level: TDEE = 1724.05 * 1.55 ≈ 2672.28 calories/day
Upload your Excel or CSV file to perform automatic calculations. Formulas are applied instantly, and you can download the results by right-clicking on the table.
Operation: Calculate Body Mass Index (BMI)
Instruction: Use this formula to calculate the Body Mass Index (BMI).
Formula: BMI = weight / (height / 100)^2
Example: For a person weighing 70 kg and 175 cm tall: BMI = weight / (height / 100)^2 = 70 / (1.75)^2 ≈ 22.86
Upload your Excel or CSV file to perform automatic calculations. Formulas are applied instantly, and you can download the results by right-clicking on the table.
Operation: Calculate Macronutrients (Protein)
Instruction: Use this formula to calculate the amount of protein needed to maintain weight.
Formula: Protein = 0.8 * weight
Example: For a person weighing 70 kg: Protein = 0.8 * 70 = 56 g/day
Upload your Excel or CSV file to perform automatic calculations. Formulas are applied instantly, and you can download the results by right-clicking on the table.
Operation: Calculate Macronutrients (Fat)
Instruction: Use this formula to calculate the amount of fat needed to maintain weight.
Formula: Fat = 0.3 * TDEE / 9
Example: For a person with TDEE of 2670.1 calories/day: Fat = 0.3 * 2670.1 / 9 ≈ 89 g/day
Upload your Excel or CSV file to perform automatic calculations. Formulas are applied instantly, and you can download the results by right-clicking on the table.
Operation: Calculate Macronutrients (Carbs)
Instruction: Use this formula to calculate the amount of carbohydrates needed to maintain weight.
Formula: Carbs = (TDEE - (Protein * 4 + Fat * 9)) / 4
Example: For a person with TDEE of 2670.1 calories/day, Protein = 56 g/day, and Fat = 89 g/day: Carbs = (2670.1 - (56 * 4 + 89 * 9)) / 4 ≈ 411.275 g/day