TDEE + Macro Calculator
Sex
Male
Female
Age
Height (cm)
Weight (kg)
Activity
Sedentary
Light (1–3 days/week)
Moderate (3–5 days/week)
Very active
Athlete
Calculate
BMR
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Maintenance (TDEE)
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Macros
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BMR
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Maintenance (TDEE)
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Macros (example)
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Next step: add your exact macro formulas (you’ll give me these) and your cut/bulk logic.
This uses Mifflin–St Jeor for BMR. Estimates vary.