📊 Your Profile
years
kg
cm
Daily Calories to Maintain Weight (TDEE)
—
kcal / day
BMR: — kcal/day
🎯 Calorie Targets by Goal
—
Lose weight
−500 kcal/day
−500 kcal/day
—
Maintain weight
TDEE
TDEE
—
Gain weight
+500 kcal/day
+500 kcal/day
🥩 Suggested Daily Macros (Maintenance)
Protein
—
Carbs
—
Fat
—
⚕️ Uses the Mifflin-St Jeor equation, the most accurate BMR formula. These are estimates — individual metabolism varies. A deficit/surplus of ~500 kcal/day produces ~0.5 kg weight change per week. Consult a nutritionist for personalised guidance.