Estimate BMR and TDEE with activity multipliers, then generate cutting, maintenance, and bulking calorie targets.
Run the calculator to view BMR, TDEE, calorie targets, and macros.
This tool estimates resting metabolism (BMR), then scales it by activity to calculate TDEE. It then generates calorie targets for maintenance, cutting, and bulking plus simple macro planning for daily use.
Step 1
Compute BMR with Mifflin-St Jeor (or Katch-McArdle if body-fat is provided).
Step 2
Apply activity multiplier to produce TDEE maintenance calories.
Step 3
Adjust calories for cut/bulk goals and estimate weekly weight trend.
Step 4
Generate macro grams (protein/fat/carbs) as a practical starting template.