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Create Account or Log In to access the "Create Plan" feature to auto-generate a Macro/Prep Plan and Contest Prep Approved Meal Plan tailored to meet your Macro goals.
Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
Mifflin-St Jeor Equation
Mifflin = (10.m + 6.25h - 5.0a) + s
m is mass in kg, h is height in cm, a is age in years, s is +5 for males and -151 for females
| Male | |
| Female |
Age: (1-100)
Weight: (lbs)
Height: (in)
| Sedentary | |
| Lightly Active | |
| Moderately Active | |
| Heavily Active | |
| Athlete |
| Maintain Weight | |
| Gain Weight | |
| Lose Weight |
| BMR: | |
| Activity Factor: | |
| Goal Factor: | |
| Calorie Goal: |
| Standard 40/30/30 | |
| Ketogenic Diet | |
| Paleo Diet | |
| Low Carb Diet | |
| Moderate Carb Diet | |
| High Carb Diet |