Testosterone Macronutrient Calculator



TDEE

  1. This calculator is a great example of how I would like the TDEE portion of this calculator to be set up. Notice how there are tabs for Imperial and Metric user input. The height input has a drop down with feet/inch options that the user can select as opposed to typing it in manually. This seems to be a better approach.

  2. The calculation for TDEE in men is:

\[\Delta = 66 + (13.7)(\text{weight in kg}) + (5)(\text{height in cm}) – (6.8)(\text{age in years})\,\]

Daily calorie goal (DCG)

DCG is determined by body fat percentage (AKA Fat Calories Percentage Multiplier or FCPM)

8% or less body fat

User input of 8% or less body fat results in a DCG that is calculated using the FCPM key/value pair of 0.05. The result should be ADDED to the TDEE to obtain DCG.

\[\Delta = (0.05)(TDEE)\,\] \[\ DCG = TDEE + \Delta\,\]

9-13% body fat

User input of between 9-13% body fat results in a DCG that is calculated using the FCPM key/value pair of either

  • 0.15 if the CUTTING option is selected
  • 0.05 if the BULKING option is selected

CUTTING formula for 9-13% body fat

If CUTTING option is selected the DCG is calculated using the FCPM key/value pair of 0.15 and the result should be SUBTRACTED from the TDEE to obtain DCG.

\[\Delta = (0.15)(TDEE)\,\] \[\ DCG = TDEE - \Delta\,\]

BULKING formula for 9-13% body fat

If BULKING option is selected the DCG is calculated using the FCPM key/value pair of 0.05 and the result should be ADDED to the TDEE to obtain DCG.

\[\Delta = (0.05)(TDEE)\,\] \[\ DCG = TDEE + \Delta\,\]

14% body fat (exactly)

User input of exactly 14% body fat results in a DCG that is calculated using the FCPM key/value pair of 0.15. The result should be SUBTRACTED from the TDEE to obtain DCG.

\[\Delta = (0.05)(TDEE)\,\] \[\ DCG = TDEE + \Delta\,\]

15% or more body fat

User input of 15% or more body fat results in a DCG that is calculated using the FCPM key/value pair of 0.25. The result should be SUBTRACTED from the TDEE to obtain DCG.

\[\Delta = (0.25)(TDEE)\,\] \[\ DCG = TDEE - \Delta\,\]

Macros

Protein Grams

Protein intake IN GRAMS is calculated by multiplying body weight IN POUNDS by 0.82.

\[\text{Grams of Protein} = (0.82)(\text{weight in pounds})\,\]

This will require a conversion of the body weight metric from kg to lbs should user input be entered in metric units (aka kg).

Protein intake IN CALORIES can then be calculated by multiplying grams output by 4

\[\text{Calories of Protein} = (\text{Grams of Protein})(4)\,\]

Fat

Fat intake IN CALORIES is calculated by multiplying BFPM as a percentage by DCG

If BFPM is 40%, then:

\[\text{Calories of fat} = (0.40)(\text{DCG})\,\]

If BFPM is 35%, then:

\[\text{Calories of fat} = (0.35)(\text{DCG})\,\]

If BFPM is 30%, then:

\[\text{Calories of fat} = (0.30)(\text{DCG})\,\]

Fat intake IN GRAMS can then be calculated by dividing calorie output by 9

\[\text{Grams of Fat} = (\text{Calories of Fat}) / (9)\,\]

Carbohydrates

Carbohydrate intake IN CALORIES is calculated in 2 steps.

  1. Add Calories of Fat and Calories of Protein together.
\[\text{Output} = (\text{Calories of fat}) + (\text{Calories of protein})\,\]
  1. Subtract output from DCG
\[\text{Carbohydrate intake in calories} = (\text{DCG}) - (\text{Output from step 1})\,\]

Carbohydrate intake IN GRAMS can then be calculated by multiplying carbohydrates in calories by 4.

\[\text{Carbohydrates in grams} = (\text{Carbohydrates in calories})(4)\,\]

Example - Any user input 14% Body Fat Or More

Consider the 30 year old man who weighs 200lbs with a TDEE of 3100 calories and 20% body fat percentage

  1. 25% Delta
    • 0.25 (or 25% deficit) x 3100 TDEE = 775 calorie deficit
  2. Daily Calorie Goal (DCG)
    • 3100 TDEE - 775 (calculated calorie deficit) = 2325 calories daily
  3. Protein
    • 200 lbs x 0.82 grams per lb of body weight = 160 grams protein daily
    • At 4 calories per gram of protein we get:
    • 200 x 4 = 800 calories
  4. Fat
    • User selects 35% BFPM
    • 0.35 x (2325 DCG) = 814 calories (rounded up)
    • At 9 calories per gram of fat we get
    • 814 / 9 = 90 grams of fat

  5. Carbohydrates

    • 814 fat calories + 800 protein calories = 1614 output
    • (2325 DCG) - (1614 output) = 711 calories left for carbohydrates
    • At 4 calories per gram of carbohydrates we get
    • 711 / 4 = 178 grams of carbohydrates (rounded up)
  6. Final macro-nutrient by percentage

Use calories to calculate this output.

-   Protein - 800 /  (2325 DCG) = 34%
-   Fat - 814 /  (2325 DCG) = 35%
-   Carbs - 711 /  (2325 DCG) = 31%

Total output % should always add up to 100%

34% + 35% + 31% = 100%