# 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

**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

**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

**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