Calculate your Total Daily Energy Expenditure and personalised macro targets.
Basic Info
Please fill in all fields with valid values.
Activity Level
Your TDEE
—
calories per day
Estimated macros (maintenance)
Protein
—g
— kcal
Carbs
—g
— kcal
Fat
—g
— kcal
Calorie targets by goal
Weight loss (–0.5 kg/week)—
Aggressive loss (–1 kg/week)—
Maintenance—
Lean bulk (+0.25 kg/week)—
Muscle gain (+0.5 kg/week)—
Calculated using the Mifflin–St Jeor equation. Results are estimates — individual metabolism varies. Consult a registered dietitian for personalised advice.