Performance House TDEE Calculator TDEE & Macro Calculator — Katch–McArdle Units Metric (kg) Imperial (lb) 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) BMR × Activity = TDEE (maintain). Weight (kg) Body fat (%) LBM = Weight × (1 − BF%). BMR = 370 + 21.6 × LBM (kg). Please enter a body fat % between 2 and 75. 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 = 100% − protein% − fat%. Copy summary Reset
