Estimated Maintenance Calories (TDEE): - kcal
Your Goal: -
Target: - kcal
Target: - kcal
Target: - kcal
- Liters / - fl oz
These calculations are estimates based on standard formulas. Individual needs vary. Activity levels are subjective. Consult with a healthcare provider or registered dietitian before making significant dietary changes.
Enter age, gender, height, weight, activity. Pick goal. Get TDEE and daily protein/carbs/fat.
Know macro targets for fitness goals. Personalized based on body and activity.
Mifflin-St Jeor equation for BMR adjusted for activity and goal.
Total daily calories burned (basal plus activity).
Common: 30-35% protein, 25-30% fat, 35-45% carbs.
Guidelines only; adjust based on results; consult dietitian.