Step-by-Step TDEE and Macro Calculator (With Examples)

You are creating a complete article outline for the piece titled "Step-by-Step TDEE and Macro Calculator (With Examples)". Two-sentence setup: produce a structured, publish-ready outline that an experienced nutrition writer can write to hit 1600 words and satisfy informational search intent. Context: topic = Nutrition; parent topical map = "Macronutrients Explained: Protein, Carbs, Fat"; intent = informational; the piece must be practical, evidence-based, and include worked examples, calculator logic, and meal plan suggestions. Deliver a full structural blueprint including H1 (use exact article title), all H2 headings, H3 sub-headings where needed, suggested word-count targets per section summing to ~1600 words, and 1-2 concise notes for each section explaining what must be covered (sources to cite, calculations to show, examples to include). Include placement notes for examples, calculator screenshot, and call-to-action linking to the pillar article. Make sure the outline prioritizes clarity (step-by-step calculation sequence), population-specific adjustments (women, older adults, athletes), and quick-scan features (bullet lists, tables). End instruction: Return only the ready-to-write outline as plain text with headings and word targets per section — do not write the article content yet.

You are preparing a research brief for the article "Step-by-Step TDEE and Macro Calculator (With Examples)". Two-sentence setup: compile essential research assets the writer must weave into the article to establish accuracy and authority. Context: the article explains TDEE and macros, shows worked examples, and must be evidence-based and practical. Deliver a list of 10–12 items: include named studies (with full citation line), authoritative reports or guidelines, important statistics, recognized formulas/tools (e.g., Mifflin-St Jeor, Harris-Benedict), relevant expert names (registered dietitians, exercise physiologists), widely used calculators or apps to reference, and trending angles (e.g., flexible dieting, protein for older adults). For each item include a one-line note explaining why it belongs and how to use it in the article (e.g., "cite for TDEE baseline formula"). End instruction: Return the research brief as a numbered list in plain text, each entry 1–2 sentences.

You are writing the Introduction for "Step-by-Step TDEE and Macro Calculator (With Examples)". Two-sentence setup: craft a compelling 300–500 word opening that hooks the reader, explains why TDEE + macros matter, and previews exactly what the reader will learn. Context: informational intent, audience are intermediate readers who know basic nutrition terms but need practical how-to. Include: one strong hook sentence (surprising stat or common mistake), a short context paragraph on TDEE and macros and why they’re useful for weight loss, muscle gain, or maintenance, a clear thesis sentence that promises step-by-step calculator instructions plus worked examples and meal planning guidance, and a 2-3 bullet preview of the key sections (calculator steps, examples for 3 goals, meal templates). Tone should be authoritative, friendly, and evidence-based—avoid jargon without explanation. End instruction: Return only the intro text ready to paste under the H1; do not include any additional headings or notes.

You are writing the full body of the article "Step-by-Step TDEE and Macro Calculator (With Examples)". Two-sentence setup: produce the complete article body following the outline created in Step 1. IMPORTANT: paste the outline you received from Step 1 right after this prompt before the AI runs. Context: target total article length ~1600 words including intro and conclusion; this prompt should generate all H2 blocks in order, writing each H2 block fully before moving to the next; include H3s and example calculations exactly where the outline specifies. Requirements: explain the TDEE formula (show Mifflin-St Jeor calculation with a worked numeric example), explain activity factors, demonstrate macro splits for three goals (fat loss, muscle gain, maintenance) using three distinct profiles (e.g., 28F 140lb active; 45M 200lb sedentary; 32F 130lb athlete), include a simple macro calculator algorithm (stepwise numbered list showing formulas), show a sample one-day meal plan for each example with macro totals, and include a screenshot caption placeholder for the calculator. Use short paragraphs, bullet lists, and at least one simple table (text) for macro targets. Cite studies inline (author, year) where claims are made. Include transitions between sections. End instruction: Paste your Step 1 outline above, then return the completed ARTICLE BODY as plain text with clear H2/H3 headings and the examples included.

You are creating explicit E-E-A-T signals for "Step-by-Step TDEE and Macro Calculator (With Examples)". Two-sentence setup: produce ready-to-use authority content the writer will drop into the article to raise credibility. Deliver: (A) five specific expert quote suggestions — each one line of quoted text plus suggested speaker name and exact credentials (e.g., "Dr. Jane Smith, PhD, RD, Sports Nutrition Scientist, Univ. of X") and a one-line note on where to place the quote; (B) three real, high-quality studies or reports with full citation lines (author, year, journal/report, DOI or URL) the writer must cite in the article; (C) four customizable first-person experience sentences the author can personalize (e.g., "In my 7 years coaching clients..."), each 10–20 words. Make sure the studies relate to TDEE formulas, protein needs, and macros for weight change. End instruction: Return the authority block as numbered lists A, B, and C in plain text.

You are writing the FAQ block for "Step-by-Step TDEE and Macro Calculator (With Examples)". Two-sentence setup: produce 10 concise Q&A pairs tailored for People Also Ask boxes, voice search, and featured snippets. Context: target short queries users ask when calculating TDEE and macros. Requirements: each answer must be 2–4 sentences, conversational, precise, and include numeric examples where helpful; cover topics like "What is TDEE?", "Which TDEE formula is best?", "How many calories should I eat to lose weight?", "How much protein do I need?", "Do I count fiber carbs?", "How to adjust macros for activity or age?", and "Can I eyeball macros?". Use simple arithmetic where appropriate and avoid long paragraphs. End instruction: Return the ten Q&A pairs in plain text, each labeled Q1–Q10 with the question followed by the answer.

You are writing the Conclusion for "Step-by-Step TDEE and Macro Calculator (With Examples)". Two-sentence setup: craft a 200–300 word closing that recaps the key takeaways, reinforces the benefits of using the step-by-step calculator, and gives a clear, actionable next step. Context: readers should be guided to use the calculator, try the provided examples, and link to the broader pillar article. Requirements: include a one-sentence directive CTA such as "Use the calculator now and log your results for two weeks" and an exact 1-sentence link invitation to the pillar article: "Read the full guide: 'Macronutrients Explained: A Complete Guide to Protein, Carbohydrates, and Fats.'" Tone: motivating and evidence-based. End instruction: Return only the conclusion text ready to paste under the last heading.

You are generating final metadata and schema for "Step-by-Step TDEE and Macro Calculator (With Examples)". Two-sentence setup: provide SEO-optimised meta tags and a complete Article + FAQPage JSON-LD block that a developer can paste into the page. Context: target primary keyword "TDEE and macro calculator" and convert clicks; meta lengths must follow guidelines. Deliver: (a) Title tag (55–60 characters) containing the primary keyword; (b) Meta description 148–155 characters including a call-to-action; (c) OG title; (d) OG description; (e) Full JSON-LD Article schema that includes headline, author (use "Staff Writer"), datePublished placeholder, description, mainEntity (FAQPage) referencing the 10 FAQ Q&A pairs from Step 6, and sameAs links placeholder. Make sure the JSON-LD is valid and complete. End instruction: Return the four tags and then the JSON-LD code only — provide code that is ready to paste into the head section.

You are building an internal linking map for "Step-by-Step TDEE and Macro Calculator (With Examples)". Two-sentence setup: after pasting your final article draft below, create a prioritized list of 6–8 cluster pages from the parent topical map to link from this article. IMPORTANT: paste your full article draft below before running this prompt so the tool can locate optimal anchor sentences. Context: topical map includes the pillar 'Macronutrients Explained' and cluster pieces. For each suggested internal link provide: (1) target article title and URL slug suggestion, (2) the exact in-article sentence where the link should be inserted (copy-paste the sentence from the draft), and (3) recommended anchor text (6 words or fewer). Also give the reason for the link (SEO/user value). End instruction: Paste your full article draft below, then return the internal linking map as a numbered list in plain text.

You are creating a visual/content image plan for "Step-by-Step TDEE and Macro Calculator (With Examples)". Two-sentence setup: after pasting your final article draft below, recommend six specific images/graphics that improve comprehension and on-page SEO. IMPORTANT: paste your full article draft below prior to running this prompt so suggestions can match content. For each image provide: (1) descriptive title, (2) what the image shows (detailed), (3) where in the article it should go (exact heading or sentence), (4) exact SEO-optimised alt text including the keyword "TDEE and macro calculator", (5) image type (photo, infographic, screenshot, diagram), and (6) note on whether to include data sources or captions. Prioritise images that explain formulas, show the calculator UI, and display worked examples and meal plans. End instruction: Paste your draft below, then return the six image recommendations as a numbered list.

You are writing social copy to promote "Step-by-Step TDEE and Macro Calculator (With Examples)". Two-sentence setup: after pasting your final article title and short summary (2–3 bullets) below, create platform-native promotional posts. IMPORTANT: paste the article title plus a 2–3 bullet summary of the article below before running this prompt. Deliver: (A) X/Twitter: a thread opener (one tweet, ≤280 chars) plus 3 follow-up tweets that summarize the calculator steps and include a CTA and a hashtag set; (B) LinkedIn: one 150–200 word professional post with a hook, one key insight (data or example), and a CTA linking to the article; (C) Pinterest: one 80–100 word keyword-rich pin description that explains what the pin links to and includes the primary keyword. Tone: concise, helpful, and click-enticing (no clickbait). End instruction: Paste title and summary below, then return the three posts as labeled sections A, B, and C in plain text.

You are performing a final SEO audit for "Step-by-Step TDEE and Macro Calculator (With Examples)". Two-sentence setup: paste your full article draft below and the tool will evaluate on specific SEO and E-E-A-T criteria. IMPORTANT: paste the full article draft after this prompt and before running the assessment. The audit must check: (1) primary keyword placement in title, first 100 words, H2s, and meta; (2) secondary and LSI keyword coverage and natural density; (3) E-E-A-T gaps (missing expert quotes, citations, author bio); (4) readability estimate (Flesch or grade-level) and suggestions to improve; (5) heading hierarchy and H tags misuse; (6) duplicate angle risk vs. top 10 SERP (short note); (7) content freshness signals (dates, recent studies); and (8) five actionable improvement suggestions prioritized by impact and difficulty (high/medium/low). End instruction: Paste the draft below and return the audit as a numbered checklist plus the five prioritized suggestions in plain text.