Calculator

Body

Used to estimate BMR and TDEE.

Gender

Age

Weight (kg)

Height (cm)

Activity & Diet

The activity multiplier is the largest source of TDEE error — be honest, or override below.

Activity Level

Diet Type

Goal

Direction and rate of weight change.

Goal

Advanced

Optional. Override the TDEE estimate when you've calibrated against real-world weight change.

TDEE override

Leave blank to use BMR × activity. To calibrate after 2-3 weeks of tracking: real TDEE ≈ current Target Calories + (observed weekly loss in kg × 1100).

Daily Targets

BMR

1649

kcal/day

TDEE

2556

kcal/day

Target

2556

kcal/day

Macro Targets

Protein

192g

768 kcal

Carbs

256g

1024 kcal

Fat

85g

765 kcal

Today

Protein

0g / 192g

Carbs

0g / 256g

Fat

0g / 85g

Calories

0 / 2556