Performance House TDEE Calculator TDEE & Macro Calculator Units Metric (kg, cm) Imperial (lb, in) BMR Formula Mifflin–St Jeor Katch–McArdle (needs BF%) Age (years) Sex Male Female Weight (kg) Height (cm) Body fat (%) — required for Katch–McArdle LBM = Weight × (1 − BF%). BMR = 370 + 21.6 × LBM (kg). Please enter a body fat % between 2 and 75. 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). 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
