How do you calculate my daily goal and macros?

To calculate your daily goal, we first determine your total daily energy expenditure (TDEE). This is made up of your daily activity and basal metabolic rate (BMR), and is the amount of calories you need daily to maintain your existing weight. To accomplish this, we use the following formula:

TDEE = BMR x Activity Factor

Step #1 - Find your BMR using the following

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Step #2 - Multiply your BMR by one of the following activity factors 

  • Sedentary = 1.1
  • Lightly Active = 1.25
  • Moderately Active = 1.35
  • Very Active = 1.5
  • Extremely Active = 1.7

Step #3 - After that, we calculate your calorie needs to hit your fitness goal (to lose, gain, or maintain your weight) using one of the following 

  • Weight loss = TDEE x 0.85
  • Maintain Weight = TDEE x 0
  • Muscle Gain = TDEE x 1.1

Step #4 - Calculate your macros based on your calorie goals. 

We typically suggest a high protein and moderate fat diet to our users, which is 30% protein, 40% carbs, and 30% fat, and knowing how many calories are in fat (9 cals), carbs (4 cals), and protein (4 cals), we calculate it in grams.

However your macro needs can change depending on your fitness level and goals. That's something that is under active development - we'll soon be able to suggest different diets and set daily goals based on the macro recommendations. Meanwhile, we're letting users adjust daily goals manually based on their current diet. Learn how

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