ABCDEFGHIJKLMNOPQRST
1
Weight in lbs135
2
Height in inches60
3
Age in years23
4
5
Enter custom calorie intake-5000 to maintain; Positive number for calorie surplus (bulk); Negative number for calorie deficit (cut).
6
7
Basal Metabolic Rate1416.15
8
Total Daily Energy Expenditure
9
Sedentary1699.38Sedentary is little or no exercise.
10
Lightly Active1947.20625Lightly Active is light exercise/sports 1-3 days/week.
11
Moderately Active2195.0325Moderately Active is moderate exercise/sports 3-5 days/week.
12
Very Active2442.85875Very Active is hard exercise/sports 6-7 days a week.
13
Vigorously Active2690.685Vigorously Active is very hard exercise/sports & physical job or 2x training.
14
15
16
Personal Diet BreakdownThis is your TDEE + your custom calorie intake
17
Sedentary1199.38
18
Lightly Active1447.20625
19
Moderately Active1695.0325
20
Very Active1942.85875
21
Vigorously Active2190.685
22
23
24
Macro-nutrient BreakdownDefault is for a high fat, moderate protein, low carbohydrate, ketogenic diet.
25
Carb5%1g=4cal
26
Protein35%1g=4cal
27
Fat60%1g=9cal
28
29
30
Daily Diet
31
SedentaryCarbs6015
32
Proteins420105
33
Fats72080
34
1200
35
36
Lightly ActiveCarbs7218
37
Proteins507127
38
Fats86896
39
1447
40
41
Moderately ActiveCarbs8521
42
Proteins593148
43
Fats1017113
44
1695
45
46
Very ActiveCarbs9724
47
Proteins680170
48
Fats1166130
49
1943
50
51
Vigorously ActiveCarbs11028
52
Proteins767192
53
Fats1314146
54
2191
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100