Calculate Total Daily Energy Expenditure, BMR, and macro splits for cutting or bulking.
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Choose Metric or Imperial and input your gender, age, height, and body weight.
Select your exercise frequency ranging from sedentary desk job to rigorous athletic training.
Select Maintenance, Fat Loss (-500 kcal), Aggressive Cut (-750 kcal), or Lean Bulk (+300 kcal) to view tailored macro splits.
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest to stay alive. TDEE (Total Daily Energy Expenditure) multiplies your BMR by your physical activity level to determine total daily calories burned.
A high-protein split (30-35% Protein, 35-45% Carbs, 20-30% Fat) helps preserve lean muscle tissue while maintaining a caloric deficit.
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