Performance House TDEE Calculator TDEE & Macro Calculator Age (years) Sex Male Female Weight (kg) Height (cm) Activity Level Sedentary (little or no exercise) Light (1–3 days/week) Moderate (3–5 days/week) Active (6–7 days/week) Very Active (hard exercise/physical job) Uses Mifflin–St Jeor (metric). Goal Maintain (0%) 10% Deficit 15% Deficit 20% Deficit 5% Surplus 10% Surplus Calculate Grams mode % mode Protein (g/kg): 1.6 Recommended range: 1.6–2.5 g/kg Fat (g/kg): 0.8 Recommended: 0.8 g/kg Protein (% of kcal): 25% Fat (% of kcal): 30% Carbs will be the remainder (100% − protein% − fat%). Copy summary Reset
