TDEE Testing

TDEE Calculator

Gender
 
 

Your Maintenance Calories


calories per day


calories per week

Based on your stats, the best estimate for your maintenance calories is
calories per day based on the Mifflin-St Jeor Formula, which is widely known to be the most accurate. The table below shows the difference if you were to have selected a different activity level.

Body Mass Index (BMI)
Basal Metabolic Rate (BMR)
Sedentary
Light Exercise
Moderate Exercise
Heavy Exercise
Athlete

Ideal Weight:

Your ideal body weight is estimated to be between lbs based on the various formulas listed below. These formulas are based on your height and represent averages so don't take them too seriously, especially if you lift weights.

G.J. Hamwi Formula (1964)
B.J. Devine Formula (1974)
J.D. Robinson Formula (1983)
D.R. Miller Formula (1983)

BMI Score:

Your BMI is , which means you are classified as .

 

18.5 or less Underweight
18.5 – 24.99 Normal Weight
25 – 29.99 Overweight
30+ Obese

Macronutrients

These macronutrient values reflect your maintenance calories of 1,840 calories per day.


Moderate Carb (30/35/35)
138g
protein

72g
fats

161g
carbs
Lower Carb (40/40/20)
184g
protein

82g
fats

92g
carbs
Higher Carb (30/20/50)
138g
protein

41g
fats

230g
carbs

These macronutrient values reflect your cutting calories of 1,340 calories per day, which is a 500 calorie per day deficit from your maintenance of 1,840 calories per day.

Moderate Carb (30/35/35)
101g
protein

52g
fats

117g
carbs
Lower Carb (40/40/20)
134g
protein

60g
fats

67g
carbs
Higher Carb (30/20/50)
101g
protein

30g
fats

168g
carbs

These macronutrient values reflect your bulking calories of 2,340 calories per day, which is +500 calories per day from your maintenance of 1,840 calories per day.

Moderate Carb (30/35/35)
176g
protein

91g
fats

205g
carbs
Lower Carb (40/40/20)
234g
protein

104g
fats

117g
carbs
Higher Carb (30/20/50)
176g
protein

52g
fats

293g
carbs

There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats.

 

 

 

 

 

 

 

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