🔥 Calorie & TDEE Calculator
BMR, daily calories, macros for any goal
🎂 Age
📏 Height (cm)
⚖️ Weight (kg)
🧬 Body Fat % (optional — for Katch-McArdle)
🏃 Activity Level
Sedentary (desk job, little exercise)
Light (1-3 days/week)
Moderate (3-5 days/week)
Active (6-7 days/week)
Very Active (intense daily / athlete)
🎯 Goal
Maintain weight
Lose weight (0.25 kg/week — mild deficit)
Lose weight (0.5 kg/week)
Lose weight (1 kg/week — aggressive)
Gain muscle (0.25 kg/week — slow bulk)
Gain muscle (0.5 kg/week)
Gain muscle (1 kg/week — fast bulk)
📐 Formula Preference
Mifflin-St Jeor (general population)
Katch-McArdle (requires body fat %)
🔢 Calculate Calories
—
Calories per day
BMR: — | TDEE: —
📊 Goal-Based Calories
Maintenance —
Mild weight loss (0.25 kg/wk) —
Weight loss (0.5 kg/wk) —
Aggressive loss (1 kg/wk) —
Slow bulk (0.25 kg/wk) —
Muscle gain (0.5 kg/wk) —
Fast bulk (1 kg/wk) —
🥩 Macronutrient Breakdown
⚠️ Health Disclaimer: These are estimates. Individual needs vary based on metabolism, health conditions, and activity. Consult a dietitian or healthcare provider.
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