Calculate your Total Daily Energy Expenditure (TDEE) with our TDEE Calculator. Learn your BMR and daily calorie needs based on your activity level.
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Your Summary
You’re a 36 y/o Male who is 172.72 cm tall & weighs 67 kg, being Sedentary with a body fat of 15%.
Maintenance Calories
Your Maintenance Calories:
1,920 calories per day
13,441 calories per week
Based on your stats, the best estimate for your maintenance calories is 1,920 calories per day based on the Katch-McArdle Formula, which is widely known to be the most accurate when body fat is provided.
1,920 calories per day
13,441 calories per week
Based on your stats, the best estimate for your maintenance calories is 1,920 calories per day based on the Katch-McArdle Formula, which is widely known to be the most accurate when body fat is provided.
Calorie Breakdown
| Description | Amount |
|---|---|
| Basal Metabolic Rate (BMR) | |
| Total Daily Energy Expenditure (TDEE) |
Calories by Activity Level
Ideal Weight
Ideal Weight: 67.2–69.6 kg
Your ideal body weight is estimated to be between 67.2–69.6 kg based on the various formulas listed below. These formulas are based on your height and represent averages, so don’t take them too seriously, especially if you lift weights.
Your ideal body weight is estimated to be between 67.2–69.6 kg based on the various formulas listed below. These formulas are based on your height and represent averages, so don’t take them too seriously, especially if you lift weights.
| Formula | Weight |
|---|---|
| G.J. Hamwi Formula (1964) | 69.6 kg |
| B.J. Devine Formula (1974) | 68.4 kg |
| J.D. Robinson Formula (1983) | 67.2 kg |
| D.R. Miller Formula (1983) | 67.5 kg |
BMI Score
BMI Score:
Your BMI is , which means you are classified as .
Your BMI is , which means you are classified as .
| BMI Range | Category |
|---|---|
| 18.5 or less | Underweight |
| 18.5 – 24.99 | Normal Weight |
| 25 – 29.99 | Overweight |
| 30+ | Obese |
Maximum Muscular Potential
How ripped could you get? According to Martin Berkhan’s formula, your maximum muscular potential is 76.6 kg at 5% body fat. Most people have no desire to be 5% body fat though, so you’d be 80.8 kg at 10% body fat & 85.6 kg at 15% body fat. These numbers are good goals to aim for if you are bulking up!
Macronutrients
These macronutrient values reflect your maintenance calories of 1,920 calories per day.
30/35/35 means 30% protein, 35% fats, 35% carbs.
There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats.
30/35/35 means 30% protein, 35% fats, 35% carbs.
| Plan | Protein | Fats | Carbs |
|---|---|---|---|
| Moderate Carb (30/35/35) | 144g | 75g | 168g |
| Lower Carb (40/40/20) | 192g | 85g | 96g |
| Higher Carb (30/20/50) | 144g | 43g | 240g |
Understanding Your Results
What is BMR? Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic functions like breathing and keeping your heart beating while at rest.
What is TDEE? Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day, including your activity level. Use this number to plan your diet:
- Eat your TDEE calories to maintain your weight.
- Eat less than your TDEE to lose weight.
- Eat more than your TDEE to gain weight.
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