Body Recomposition Calculator
Gender
Male
Female
Age (years)
Height (cm)
Weight (kg)
Body Fat (%)
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, physical job)
Goal
Body Recomposition (maintain weight)
Mild Cut (lose fat)
Mild Bulk (gain muscle)
Calculate
BMR:
kcal/day
TDEE:
kcal/day
Adjusted Calories:
kcal/day
Protein:
g
Fat:
g
Carbs:
g
Formula: Mifflin-St Jeor BMR, then adjusted for activity and goal.