Calculate your Total Daily Energy Expenditure and Recommended Macros Intake
Calculate how many calories you burn every day, and learn how much Macros (carbs, fat and protein) you need to consume per day based on your Bulking/Cutting goal.
kg
cm
%
- TDEE(In Calories)0
- Depending on whether or not you know your bady fat percentage, we will use either the Katch-McArdle or the Mifflin-St Jeor formula to calculate your TDEE. The table below will show how your TDEE would differ if you were to change your daily activity level.
Leisure Time Activity Level TDEE Sedentary 非數值 Lightly Active 非數值 Moderately Active 非數值 Very active 非數值 Extremely active 非數值
Your BMR is 0 Cal
BMR stands for Basal Metabolic Rate. This is the minimum energy required to keep you alive if you were in a coma. It is used to maintain basic functionality of your body, such as heart beating, breathing, maintaining internal temperature, etc.
BMR stands for Basal Metabolic Rate. This is the minimum energy required to keep you alive if you were in a coma. It is used to maintain basic functionality of your body, such as heart beating, breathing, maintaining internal temperature, etc.
Calories and Macros Intake
Based on you fitness goal, your suggested Total Daily Calories Intake is 0. If you want, you could adjust this value in the input box below:
The recommended protein intake is 30% of your total daily calories intake. You can adjust this percentage if you like but note that 20% - 25% is the lower bar for the amount of protein required for muscle growth. Usually choosing a higher protein diet would force you to eat more "clean" food and less junk food. If you would like to choose a different protein intake, edit the box below:
Based on you fitness goal, your suggested Total Daily Calories Intake is 0. If you want, you could adjust this value in the input box below:
The recommended protein intake is 30% of your total daily calories intake. You can adjust this percentage if you like but note that 20% - 25% is the lower bar for the amount of protein required for muscle growth. Usually choosing a higher protein diet would force you to eat more "clean" food and less junk food. If you would like to choose a different protein intake, edit the box below:
| Macros | Gram | Calories | Calories% |
|---|---|---|---|
| Protein | 0 g | 0 | 30% |
| Fat | 0 g | 0 | 28% |
| Carbs | 0 g | 0 | 42% |
Fat
Carbs
Fat to Carbs Ratio - 40 : 60
The default fat to carbs calories intake ratio is set to 40 : 60. However, you can change this ratio based on your personal preference, as long as it's not too extreme on either side. In general, the more active you are, the more likely your body would like a higher carbs intake.
Although the fat to carbs ratio is mostly just a matter of personal choice, keep in mind that you should not set the ratio too low. Generally your daily fat intake (calorie-wise) needs to be at least 15% - 20% of your total calories intake. Having your fat intake lower than this would lead to health issues like dry rashes, hair loss, weaker immune system, and issues related to vitamin deficiencies. To modify your fat-carbs ratio, move the slider above and see how it affects your daily macros.
Although the fat to carbs ratio is mostly just a matter of personal choice, keep in mind that you should not set the ratio too low. Generally your daily fat intake (calorie-wise) needs to be at least 15% - 20% of your total calories intake. Having your fat intake lower than this would lead to health issues like dry rashes, hair loss, weaker immune system, and issues related to vitamin deficiencies. To modify your fat-carbs ratio, move the slider above and see how it affects your daily macros.