Your Parameters
Daily Target
calories/day
BMR
1618
at complete rest
TDEE
2507
with activity
Macro Breakdown
201g
Protein
151g
Carbs
67g
Fats
Goal Comparison
Weight Loss
2006
-0.5 kg/week
500 cal deficit
Maintenance
2507
Current weight
BMR × Activity
Muscle Gain
3134
+0.5 kg/week
+500 cal surplus
Activity Impact
Weight Projection
Estimated 12-week progression
Water Intake
per day recommended
8 glasses (~250ml each)
Ideal Weight Range
Time to Goal
6
weeks to reach goal
Based on -0.5 kg rate
Sample Meal Plan (2007 cal)
Breakfast
502
calories
50g protein
38g carbs
17g fats
Lunch
702
calories
70g protein
53g carbs
23g fats
Dinner
502
calories
50g protein
38g carbs
17g fats
Snacks
301
calories
30g protein
23g carbs
10g fats
Understanding Your Calorie Needs
BMR (Basal Metabolic Rate) is the energy your body needs at complete rest to maintain basic functions like breathing and circulation.
TDEE (Total Daily Energy Expenditure) includes BMR plus all activity. This is what physical you need to maintain current weight.
Macros provide calories: Protein (4cal/g), Carbs (4cal/g), Fats (9cal/g). Adjust ratios based on your fitness goal.
How it works?
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), and then applies an activity factor to determine your Total Daily Energy Expenditure (TDEE).