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Calculate your daily needs to reach your goals
Gender
Male
Female
Age
Weight (kg)
Height (cm)
Activity Level
Sedentary
Light (1–2 days/week)
Moderate (3–5 days/week)
Active (6–7 days/week)
Very Active
Goal
Maintain weight
Lose weight
Gain muscle
Calculate
BMR
0
calories
TDEE
0
calories
Goal Calories
0
calories
Water
0
liters
📊 Macro Distribution
❤️ Heart Rate Zones
⚠️ Important:
This calculator provides estimates. Consult a doctor before starting any diet.
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