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TDEE Calculator
Metric
Imperial
Biological Sex
Male
Female
Age (years)
Height (cm)
Weight (kg)
Activity Level
Sedentary
×1.2
Lightly Active
×1.375
Moderately Active
×1.55
Very Active
×1.725
Extra Active
×1.9
Goal
Lose Weight
−500 kcal/day deficit
Maintain
Match TDEE exactly
Gain Muscle
+300 kcal/day surplus
TDEE (Maintenance)
2,775
kcal/day
Lose Weight Target
2,275
kcal/day
BMR (Resting)
1,790
kcal/day
Estimated Macros (for 2,275 kcal goal)
171
g / day
Protein
63
g / day
Fat
256
g / day
Carbs
Protein
Fat
Carbs
✨ Live · Mifflin-St Jeor Equation · Macros are estimates. Adjust to personal needs
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