Step 1 - Your Stats
Step 2 - Your Goal
Step 3 - Diet Style
What are macronutrients? They are the three nutrients your body uses for energy. Protein (meat, eggs, legumes) repairs and builds muscle tissue. Carbohydrates (grains, fruit, vegetables) are your body's preferred fuel source. Fats (oils, nuts, avocado) regulate hormones and support brain function. Each gram of protein and carbs provides 4 calories. Each gram of fat provides 9 calories.
Your Personalized Results
How We Calculated This
| BMR (Basal Metabolic Rate) - calories your body burns at complete rest | -- |
| Activity Multiplier applied | -- |
| TDEE (Total Daily Energy Expenditure) - your true maintenance calories | -- |
| Adjustment for your goal | -- |
| Final daily calorie target | -- |
These figures are evidence-based estimates using the Mifflin-St Jeor equation, the most accurate BMR formula available. Individual results vary based on genetics, hormones, and other factors. Consult a registered dietitian or physician before making significant dietary changes.