Find your daily calorie needs (TDEE) and macro targets based on your stats and goals.
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Maintenance Calories (TDEE)
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Cut
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Maintain
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Bulk
Suggested Macros for Goal
Protein—g
Carbs—g
Fat—g
BMI—
⚕️ These figures are estimates. Consult a healthcare professional or registered dietitian for personalised nutrition advice.
⚕️ Medical Disclaimer: This tool is for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. Results are estimates based on population averages and may not reflect your individual circumstances. Always consult a qualified healthcare professional before making decisions about your health, diet, fitness, or medication. Do not use this tool as a substitute for professional medical care.