Personal Details
Male
Female
Age (years)
Weight (kg)
Height (cm)
Body Fat % (optional)
Activity Level
Your Total Daily Energy Expenditure
—
calories / day
BMR: — cal
Aggressive Cut
—
-1000 cal/day · ~1 kg/week
Weight Loss
—
-500 cal/day · ~0.5 kg/week
Maintenance
—
maintain current weight
Lean Bulk
—
+250 cal/day · muscle gain
Recommended Macros
Based on weight loss target
Protein
— g
Carbohydrates
— g
Fats
— g
Based on Mifflin-St Jeor equation. If body fat % is entered, Katch-McArdle formula is used for higher accuracy. Results are estimates only — consult a healthcare professional for personalised advice.