Macronutrients (Protein, Carbs, Fat)
Split your daily calorie target into exact grams of protein, carbohydrates and dietary fat.
Open calculatorCalories
BMR is calculated using the Mifflin–St Jeor equation from sex, age, height and weight. TDEE multiplies your BMR by a standard activity factor. Treat the result as a practical starting range rather than a clinical prescription.
kg
cm
years
BMR (Basal Metabolic Rate)
1379 kcal/day
Estimated TDEE
2137 kcal/day
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Educational estimate only. Not medical, tax, legal or financial advice.