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The provided  calculator is based on the Mifflin-St Jeor Equation.

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KEY

  • TDEE Calculation:

    • Total calories required to maintain current weight.

  • Goal Options:

    • Calorie estimates for weight loss (500 kcal deficit), maintenance (maintain current weight) and weight gain (500 kcal surplus to gain weight or muscle).

  • Macronutrient Breakdown:

    • For each goal, calculates grams of protein, carbohydrates, and fats based on standard macronutrient distribution ratios.

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*Please note, this is an estimate and calorie requirements may vary depending on individual factors.

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