Your stats
years
cm
kg
Activity & goal
Daily target
Calories2,759 kcal
Protein200 g
Carbs346 g
Fat64 g
BMR1,780 kcal
TDEE (maintenance)2,759 kcal
How it works
Calories use the Mifflin-St Jeor equation multiplied by your activity factor, then adjusted for your goal. Protein is set at 2.5 g/kg of bodyweight, fat at 0.8 g/kg of bodyweight, and the remainder is allocated to carbs. Adjust weekly based on real-world progress.