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How This Calculator Works
This tool uses the Mifflin-St Jeor formula to establish your Basal Metabolic Rate (BMR), adjusted by your daily activity multiplier to estimate Total Daily Energy Expenditure (TDEE). Caloric deficits and surpluses are mapped directly to standard rates of mass change.
Formula Reference:
BMR = (10 * weight_kg) + (6.25 * height_cm) - (5 * age_years) + 5
Macro Splits:
Target calories are divided using a standard balanced distribution: 40% carbohydrates (4 kcal/g), 30% protein (4 kcal/g), and 30% dietary fats (9 kcal/g). Minimum safe baseline is capped at 1200 kcal.