Gender
Male
Female
Age (years)
Age must be between 18 and 100.
Weight (kg)
Weight must be between 30 and 300 kg.
Height (cm)
Height must be between 100 and 250 cm.
Activity Level
Sedentary (little or no exercise)
Lightly active (1-3 days/week)
Moderately active (3-5 days/week)
Very active (6-7 days/week)
Extra active (very hard exercise)
Goal
Lose Weight
Maintain Weight
Gain Weight
Calculate
Your Daily Macronutrient Targets
0
Calories
0
Protein (g)
0
Fat (g)
0
Carbs (g)
How it's calculated:
BMR (Mifflin-St Jeor) × Activity Factor = TDEE. Adjust for goal: -20% for lose, +20% for gain. Macronutrients: Protein 1.6g/kg, Carbs 20g, Fat = (remaining calories)/9.