TDEE CALCULATOR v6.

0
Determine the number of Calories required to lose/gain weight

GENDER * MALE FEMALE

AGE *
28
Note: It is not recommended to use this calculator if you are below 18 years of age.

UNIT SYSTEM * Metric (cm, kg)

HEIGHT *
159

WEIGHT *
65

GOAL: * WEIGHT LOSS WEIGHT GAIN

START DATE:
18/01/2019

GOAL WEIGHT: *
57

CALORIE DEFICIT: * 20% Suggested

FORMULA (OPTIONAL) Total Body Weight Formula

Note: Choose Lean Mass Formula only if you have a fairly accurate estimation of your current
body fat.
HOW WOULD YOU DESCRIBE YOUR
NORMAL DAILY ACTIVITIES? *
SEDENTARY - DESK JOB: IT, BANK, ETC
LIGHTLY ACTIVE - CLIMBING THE STAIRS FEW TIMES A DAY
MODERATELY ACTIVE - TEACHER, SALESMAN, ETC
VERY ACTIVE - CARPENTER, MAILMAN, ETC
EXTREMELY ACTIVE - SOLDIER, BOXER, ETC

HOW INTENSE IS YOUR EXCERCISE? * NONE - COUCH POTATO

LIGHT - GOOFING AROUND IN THE GYM
MODERATE - OCCASIONAL SIGHT SEEING IN THE GYM
DIFFICULT - LESS THAN 30SECS REST BETWEEN SETS
INTENSE - WATCH OUT FOR MY SWEAT, YOU MIGHT DROWN

CALCULATE

RESULTS

YOUR BMR IS:

1344 Calories
Your Basal Metabolic Rate is the number of calories required to keep your body functioning at
rest, also known as your metabolism.

YOUR TDEE IS:

1479 Calories
Your TDEE is the amount of calories you need to consume a day in-order to maintain your
current weight while performing your daily and exercise activities.

DEFICIT CALORIES:
296 Calories
Warning: Deficit too small

DAILY CALORIES:
1183 Calories
Your Daily Calories is the amount of calories you need to consume a day in-order to lose
weight.
NO. OF DAYS
TO REACH YOUR GOAL:
208 days

TARGET DATE:
(DD/MM/YYYY)
14/08/2019

MACRO CALCULATOR
Determine your daily macronutrient requirements

SELECT A PRESET: HIGH CARBOHYDRATES - 50C/30P/20F

(CARB % / PROTEIN % / FAT %) HIGH PROTEIN - 40C/40P/20F
RECOMMENDED - 40C/30P/30F
LOW CARBOHYDRATES - 20C/45P/35F
KETOGENIC - 5C/25P/70F

Note: To use a custom Macro setting, please visit our new and improved Macro Calculator.

CARBOHYDRATES:
40 % 118 g

PROTEIN:
30 % 89 g

FAT:
30 % 39 g

MACRO SPLIT CHART

For your daily calories (1183 Calories)
 " The past cannot be changed.
The future is yet in our power.
Let's do this. "

Generated on: Thu Jan 17 2019