Estimate your daily calorie needs (TDEE) and a suggested macro split. Uses Mifflin–St Jeor for BMR.
Results
BMR
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TDEE
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Target Calories
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Protein
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Fat
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Carbs
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Formulas: BMR = Mifflin–St Jeor. Calories per gram — Protein & Carbs: 4 kcal/g, Fat: 9 kcal/g. Protein by default is set to 1.8 g/kg for active individuals when using bodyweight strategy.
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