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Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to maintain, lose, or gain weight.
Daily calories to maintain your current body weight
Daily energy intake comparison across different targets
Calorie and macronutrient estimates for standard balanced diet (30% Protein, 40% Carbs, 30% Fat).
| Goal | Daily Calories | Protein (g) | Carbs (g) | Fats (g) |
|---|---|---|---|---|
| Weight Loss | 1862 kcal | 140g | 186g | 62g |
| Maintenance | 2362 kcal | 177g | 236g | 79g |
| Muscle Gain | 2862 kcal | 215g | 286g | 95g |
Mifflin-St Jeor Equation for Basal Metabolic Rate (BMR) multiplied by activity factor to determine TDEE.
30-year-old male, 75kg, 178cm, lightly active (1.375 multiplier).
BMR = 10(75) + 6.25(178) - 5(30) + 5 = 750 + 1112.5 - 150 + 5 = 1,717.5 kcal. TDEE = 1,717.5 × 1.375
TDEE = 2,362 calories/day
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