About This Calculator
This tool uses the Mifflin-St Jeor equation — the most accurate BMR formula for the general population — to calculate your Basal Metabolic Rate, then multiplies it by your activity factor to get your TDEE.
Macro targets are calculated using 2g protein per kg bodyweight, 0.9g fat per kg, and the remaining calories are allocated to carbohydrates — a solid starting point for most athletes.
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Assess your body composition further with the FFMI Calculator →