BMR, TDEE & Macro Deficit Planner

Calculate Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and daily macronutrient targets for weight loss or muscle gain.

100% Client-Side Privacy: All calculations, text transformations, and file operations run locally in your browser. No files or personal inputs are uploaded to external servers.

Personal Biometrics & Physical Metrics

Biological Gender

Age (Years) 28 yrs

Weight (kg) 75 kg

Height (cm) 175 cm

Daily Physical Activity Multiplier

Fitness Goal & Macro Strategy

Primary Body Composition Goal

Macronutrient Distribution Split

Mifflin-St Jeor Scientific Standard

Considered the most clinically accurate BMR formula by the Academy of Nutrition and Dietetics: BMR = 10×W(kg) + 6.25×H(cm) - 5×Age + s

Target Daily Intake

1,836 kcal

500 kcal daily deficit for fat loss

Maintenance TDEE

2,336 kcal

Total energy burned daily

Basal Metabolic Rate (BMR)

1,699 kcal

Calories burned at complete rest

Weekly Trajectory

-0.45 kg / wk

Approx. -1.0 lb pure fat per week

Macronutrient Targets Breakdown

138g Protein | 184g Carbs | 61g Fat

Protein (4 kcal/g) 30%

138g

1.8g / kg of body weight

Carbohydrates (4 kcal/g) 40%

184g

Energy & brain function

Healthy Fats (9 kcal/g) 30%

61g

Hormonal health & absorption

Informational & Educational Disclaimer

This tool is designed for informational and educational estimation purposes only. Calculations are based on user-provided inputs and standard mathematical formulas. For official tax, legal, or financial decisions, please consult certified professionals or official government publications.