years
cm
ft
in
kg
lbs
Your Daily Calories
--
Maintenance (TDEE)
Basal Metabolic Rate
--
Calories at rest
Calorie Targets
Mild weight loss
~0.25 kg/week
--
Moderate weight loss
~0.5 kg/week
--
Aggressive weight loss
~1 kg/week
--
Maintain weight
0 kg/week
--
Mild weight gain
~0.25 kg/week
--
Moderate weight gain
~0.5 kg/week
--
Macro Breakdown (Balanced)
Protein
--
30%
Carbs
--
35%
Fat
--
35%
BMR
--
cal/day
TDEE
--
cal/day
Activity
--
--
Gender
--
--
These calculations provide estimates based on standard formulas. Individual results vary based on metabolism, body composition, and other factors. Consult a healthcare provider before making significant dietary changes.
Custom Macro Ratios
PRO
Total:
100%
Macro percentages must sum to 100%
Meal Planning Splits
PRO
3
Total:
100%
Meal percentages must sum to 100%
Goal Timeline Projection
PRO
kg
lbs
Actual results vary based on metabolism, adherence, and body composition changes.
Export Nutrition Plan
PRO
Download a complete nutrition plan PDF with your personal stats, calorie targets, macro breakdown, meal plan, and goal timeline.