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TDEE + macros (protein/carbs/fat) for your goals.
BMR
1699 kcal
TDEE
2633 kcal
Target
2633 kcal
Protein
197g
790 kcal
Carbs
296g
1185 kcal
Fat
73g
658 kcal
Estimate your daily calorie needs (TDEE) and macronutrient split (protein, carbs, fat) for cutting, maintenance, or bulking. Uses the Mifflin-St Jeor BMR formula with activity multipliers, and gives grams + calorie breakdown per macro.
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