TDEE Calculator: Complete Guide to Total Daily Energy Expenditure
Quick Answer: TDEE (Total Daily Energy Expenditure) is the total calories you burn daily. Calculate it by multiplying your BMR by an activity factor (1.2-2.0). For weight loss, eat 300-500 calories below TDEE. For muscle gain, eat 200-400 calories above. Use our free TDEE calculator for instant results.
Table of Contents
- What is TDEE?
- TDEE Components Breakdown
- Scientific Calculation Methods
- Activity Level Multipliers
- TDEE for Different Goals
- Accuracy & Individual Variation
- Advanced TDEE Strategies
- Tracking & Adjustments
- Common Mistakes & Solutions
- FAQ & Troubleshooting
What is TDEE?
Total Daily Energy Expenditure (TDEE) represents the sum of all calories your body burns in 24 hours. According to the American College of Sports Medicine, TDEE is the single most important number for weight management, more crucial than BMR or exercise calories alone.
TDEE Energy Balance Equation
TDEE = BMR + TEF + NEAT + EAT + TEA
Where:
BMR = Basal Metabolic Rate (60-75% of TDEE)
TEF = Thermic Effect of Food (8-15% of TDEE)
NEAT = Non-Exercise Activity Thermogenesis (15-30% of TDEE)
EAT = Exercise Activity Thermogenesis (5-15% of TDEE)
TEA = Thermic Effect of Adaptation (±5-15% variation)
Visual TDEE Breakdown for Different Lifestyles
| Component | Sedentary | Lightly Active | Moderately Active | Very Active | Athlete |
|---|---|---|---|---|---|
| BMR | 70% | 65% | 60% | 55% | 50% |
| NEAT | 15% | 20% | 20% | 20% | 15% |
| EAT | 5% | 5% | 10% | 15% | 25% |
| TEF | 10% | 10% | 10% | 10% | 10% |
| Daily Steps | <5,000 | 5,000-7,500 | 7,500-10,000 | 10,000-12,500 | >12,500 |
| Exercise | None | 1-2×/week | 3-4×/week | 5-6×/week | 2×/day |
TDEE Components Breakdown
1. Basal Metabolic Rate (BMR) - The Foundation
BMR represents calories burned at complete rest. See our BMR Calculator Guide for detailed formulas.
BMR Quick Reference Table
| Age/Gender | 50kg/110lb | 60kg/132lb | 70kg/154lb | 80kg/176lb | 90kg/198lb | 100kg/220lb |
|---|---|---|---|---|---|---|
| Male 20-30 | 1,405 | 1,530 | 1,655 | 1,780 | 1,905 | 2,030 |
| Male 31-40 | 1,355 | 1,480 | 1,605 | 1,730 | 1,855 | 1,980 |
| Male 41-50 | 1,305 | 1,430 | 1,555 | 1,680 | 1,805 | 1,930 |
| Female 20-30 | 1,239 | 1,339 | 1,439 | 1,539 | 1,639 | 1,739 |
| Female 31-40 | 1,189 | 1,289 | 1,389 | 1,489 | 1,589 | 1,689 |
| Female 41-50 | 1,139 | 1,239 | 1,339 | 1,439 | 1,539 | 1,639 |
*Calculated using Mifflin-St Jeor equation for average height (170cm male, 165cm female)
2. Thermic Effect of Food (TEF) - Digestion Energy
According to research published in Nutrition & Metabolism, different macronutrients require varying energy to digest:
| Macronutrient | TEF % | Calories to Digest 100 kcal | Net Calories | Impact on TDEE |
|---|---|---|---|---|
| Protein | 20-30% | 20-30 kcal | 70-80 kcal | +3-5% total |
| Carbohydrate | 5-10% | 5-10 kcal | 90-95 kcal | +1-2% total |
| Fat | 0-3% | 0-3 kcal | 97-100 kcal | <1% total |
| Alcohol | 10-30% | 10-30 kcal | 70-90 kcal | Variable |
| Mixed Meal | 10% avg | 10 kcal | 90 kcal | +8-12% total |
3. Non-Exercise Activity Thermogenesis (NEAT) - Daily Movement
NEAT varies dramatically between individuals, as shown by Mayo Clinic research:
| Activity | kcal/hour | Daily Impact | NEAT Category | Steps Equivalent |
|---|---|---|---|---|
| Sleeping | 0 | 0 | None | 0 |
| Sitting (desk) | 5-15 | 40-120 | Very Low | <2,000 |
| Standing | 15-30 | 120-240 | Low | 2,000-4,000 |
| Light walking | 100-150 | 200-300 | Moderate | 5,000-7,500 |
| Fidgeting | 20-40 | 160-320 | Moderate | +2,000 |
| Cleaning | 150-200 | 150-200 | High | 3,000-5,000 |
| Active job | 200-400 | 1,600-3,200 | Very High | 15,000-20,000 |
4. Exercise Activity Thermogenesis (EAT) - Structured Exercise
Based on ACSM's Compendium of Physical Activities:
| Exercise Type | METs | kcal/hr (70kg) | kcal/hr (154lb) | Heart Rate Zone | Recovery Time |
|---|---|---|---|---|---|
| Walking 3mph | 3.3 | 231 | 231 | 50-60% | Immediate |
| Jogging 6mph | 9.8 | 686 | 686 | 70-80% | 12-24h |
| Cycling moderate | 8.0 | 560 | 560 | 65-75% | 6-12h |
| Swimming laps | 9.8 | 686 | 686 | 70-85% | 12-24h |
| Weight training | 6.0 | 420 | 420 | 60-75% | 24-48h |
| HIIT | 12.0 | 840 | 840 | 85-95% | 48-72h |
| Yoga | 2.5 | 175 | 175 | 40-55% | Immediate |
| CrossFit | 10-12 | 700-840 | 700-840 | 75-90% | 24-48h |
Scientific Calculation Methods
Method 1: Direct TDEE Formulas
Katch-McArdle Formula (Requires Body Fat %)
Most accurate for lean individuals per Journal of Sports Sciences:
BMR = 370 + (21.6 × Lean Body Mass in kg)
TDEE = BMR × Activity Factor
Example Calculations by Body Composition
| Stats | Body Fat | LBM | BMR | Sedentary | Moderate | Active |
|---|---|---|---|---|---|---|
| 70kg, 10% BF | 7kg | 63kg | 1,731 | 2,077 | 2,683 | 3,116 |
| 70kg, 15% BF | 10.5kg | 59.5kg | 1,655 | 1,986 | 2,565 | 2,979 |
| 70kg, 20% BF | 14kg | 56kg | 1,580 | 1,896 | 2,449 | 2,844 |
| 70kg, 25% BF | 17.5kg | 52.5kg | 1,504 | 1,805 | 2,331 | 2,707 |
| 70kg, 30% BF | 21kg | 49kg | 1,428 | 1,714 | 2,213 | 2,570 |
Method 2: Step-by-Step TDEE Builder
Based on NIH Body Weight Planner methodology:
| Step | Component | Calculation | Example (30yo, 70kg male) |
|---|---|---|---|
| 1 | Base BMR | Mifflin-St Jeor | 1,655 kcal |
| 2 | Add occupation | +15-40% for work | +248 (office) = 1,903 |
| 3 | Add daily steps | +0.04 kcal/step | +280 (7,000 steps) = 2,183 |
| 4 | Add exercise | METs × time × weight | +420 (1hr gym) = 2,603 |
| 5 | Add TEF | +10% of intake | +260 = 2,863 |
| 6 | Adaptive component | ±5-15% individual | ±143-430 = 2,433-3,293 |
Method 3: Activity Level Multipliers
Enhanced Activity Multiplier Matrix
| Level | PAL Factor | Description | Weekly Exercise | Daily Steps | NEAT | Job Type | Calories Above BMR |
|---|---|---|---|---|---|---|---|
| Sedentary | 1.2-1.3 | Little/no exercise | 0 | <5,000 | 100-200 | Desk | +20-30% |
| Lightly Active | 1.375-1.425 | Light exercise | 1-2 days | 5,000-7,500 | 200-300 | Mixed | +37.5-42.5% |
| Moderately Active | 1.55-1.6 | Moderate exercise | 3-4 days | 7,500-10,000 | 300-400 | Active | +55-60% |
| Very Active | 1.725-1.75 | Heavy exercise | 5-6 days | 10,000-12,500 | 400-500 | Labor | +72.5-75% |
| Extremely Active | 1.9-2.0 | Very heavy | 2×/day | >12,500 | 500+ | Athlete | +90-100% |
TDEE for Different Goals
Weight Loss TDEE Strategy
According to National Weight Control Registry data:
| Deficit Size | Daily | Weekly | Monthly Loss | Muscle Risk | Adherence | Best For |
|---|---|---|---|---|---|---|
| Conservative | -250 | -1,750 | 2 lbs | Very Low | 85% | Beginners |
| Moderate | -500 | -3,500 | 4 lbs | Low | 70% | Most people |
| Aggressive | -750 | -5,250 | 6 lbs | Moderate | 50% | Time limit |
| Extreme | -1,000 | -7,000 | 8 lbs | High | 30% | Supervised |
| PSMF | -1,500+ | -10,500 | 12+ lbs | Very High | 15% | Medical only |
Muscle Building TDEE Strategy
Based on ISSN position stand:
| Surplus Size | Daily | Weekly | Monthly Gain | Fat Gain Risk | Optimal For |
|---|---|---|---|---|---|
| Lean Gains | +150-200 | +1,050-1,400 | 1-1.5 lbs | Minimal | Advanced |
| Conservative | +250-300 | +1,750-2,100 | 2-2.5 lbs | Low | Intermediates |
| Moderate | +400-500 | +2,800-3,500 | 3-4 lbs | Moderate | Beginners |
| Aggressive | +600-750 | +4,200-5,250 | 5-6 lbs | High | Hardgainers |
| Dreamer Bulk | +1,000+ | +7,000+ | 8+ lbs | Very High | Not recommended |
Body Recomposition TDEE Cycling
See our Body Recomposition Guide for details:
| Day Type | TDEE Adjustment | Protein | Carbs | Training | Weekly Average |
|---|---|---|---|---|---|
| Training Days | +10-20% | High | High | Heavy | 3-4 days |
| Rest Days | -10-20% | High | Low | None | 3-4 days |
| Weekly Average | Maintenance | 2.2g/kg | Cycled | 3-5× | TDEE ±0% |
Accuracy & Individual Variation
Factors Affecting TDEE Accuracy
Research from European Journal of Clinical Nutrition shows individual variation:
| Factor | Impact on TDEE | Range | How to Account | Adjustment |
|---|---|---|---|---|
| Genetics | ±10-15% | 200-400 kcal | Track 2-3 weeks | Personalize |
| Muscle Mass | +13 kcal/lb | 50-200 kcal | Use Katch-McArdle | Body comp |
| Hormones | ±5-20% | 100-500 kcal | Medical testing | Monitor trends |
| Age | -2% per decade | 50-100 kcal | Age-adjusted formulas | Recalculate |
| Sleep | ±5-10% | 100-200 kcal | 7-9 hours optimal | Improve sleep |
| Stress | ±5-15% | 100-300 kcal | Cortisol impact | Manage stress |
| Medications | ±5-30% | 100-600 kcal | Varies widely | Consult doctor |
| Gut Health | ±5-10% | 100-200 kcal | Microbiome | Probiotics |
| Temperature | ±5-10% | 100-200 kcal | Cold increases | Environment |
| Altitude | +5-20% | 100-400 kcal | >8,000 ft | Location based |
Metabolic Adaptation Timeline
Based on adaptive thermogenesis research:
| Duration | Deficit Size | TDEE Reduction | Recovery Time | Strategy |
|---|---|---|---|---|
| Week 1-2 | Any | 0-3% | Immediate | Continue |
| Week 3-4 | Moderate | 3-5% | 1-2 days | Monitor |
| Week 5-8 | Moderate | 5-10% | 1 week | Consider refeed |
| Week 9-12 | Aggressive | 10-15% | 2-4 weeks | Diet break |
| 3-6 months | Any | 15-20% | 4-8 weeks | Reverse diet |
| 6+ months | Severe | 20-30% | 2-6 months | Full recovery |
Advanced TDEE Strategies
Dynamic TDEE Tracking Method
Developed from MacroFactor's algorithm:
Week 1-2: Baseline
- Track intake precisely
- Weigh daily, same time
- Note: Initial ± 2-3 lbs water weight normal
Week 3-4: Calculate Actual TDEE
Actual TDEE = Average Intake + (Weight Change × 3,500 / Days)
Example:
- Ate average 2,200 kcal/day for 14 days
- Lost 1.5 lbs
- Actual TDEE = 2,200 + (1.5 × 3,500 / 14) = 2,575 kcal
Week 5+: Adjust Based on Rolling Average
- Update weekly with 2-week rolling data
- Accounts for metabolic adaptation
TDEE Periodization for Athletes
Based on NSCA guidelines:
| Training Phase | Duration | TDEE Target | Carb Focus | Protein | Purpose |
|---|---|---|---|---|---|
| Off-Season | 12-16 wks | +300-500 | Moderate | 1.6-2.0g/kg | Mass building |
| Pre-Season | 8-12 wks | Maintenance | High | 2.0-2.2g/kg | Performance |
| In-Season | 16-20 wks | Maintenance | Very High | 1.8-2.0g/kg | Maintain |
| Transition | 2-4 wks | -200 to +200 | Low-Mod | 1.6-1.8g/kg | Recovery |
| Peaking | 1-2 wks | Maintenance | High | 2.0g/kg | Competition |
Reverse Dieting TDEE Protocol
See our Reverse Dieting Calculator:
| Week | Calorie Increase | Carbs | Fats | Expected Weight | Metabolic Response |
|---|---|---|---|---|---|
| 1-2 | +50-75 | +10-15g | +2-3g | +0.5-1 lb | Water/glycogen |
| 3-4 | +50-75 | +10-15g | +2-3g | +0.3-0.5 lb | Stabilizing |
| 5-6 | +75-100 | +15-20g | +3-5g | +0.2-0.3 lb | Adapting |
| 7-8 | +75-100 | +15-20g | +3-5g | ±0.2 lb | Improving |
| 9-12 | +50-75 | +10-15g | +2-3g | ±0.1 lb | Near maintenance |
| 13+ | As needed | Flexible | Flexible | Stable | Maintenance found |
Tracking & Adjustments
Weekly TDEE Assessment Protocol
| Day | Measurement | Time | Notes | Action if Off Track |
|---|---|---|---|---|
| Monday | Weight + Waist | AM fasted | Start week baseline | - |
| Tuesday | Weight only | AM fasted | Note fluctuation | - |
| Wednesday | Weight + Energy | AM + PM | Mid-week check | Adjust workout |
| Thursday | Weight only | AM fasted | Trend check | - |
| Friday | Weight + Photos | AM fasted | Visual progress | Adjust weekend |
| Saturday | Weight only | AM fasted | Pre-weekend | Plan ahead |
| Sunday | Full measurements | AM fasted | Weekly average | Calculate TDEE |
TDEE Adjustment Decision Matrix
| Weight Change | Strength | Energy | Measurements | Action |
|---|---|---|---|---|
| Too fast loss (>2 lb/wk) | Dropping | Low | Muscle loss | Increase 150-200 kcal |
| Good loss (1-2 lb/wk) | Maintained | Good | Fat loss | Continue |
| Slow loss (<1 lb/wk) | Good | Good | Some change | Patience or -100 kcal |
| No loss (2+ weeks) | Good | Good | No change | Decrease 150-200 kcal |
| Gaining on deficit | Increasing | Good | Recomp | Check tracking accuracy |
| Too fast gain (>1 lb/wk) | Increasing | High | Fat gain | Decrease 100-150 kcal |
| Good gain (0.5 lb/wk) | Increasing | Good | Muscle | Continue |
| No gain on surplus | Plateaued | Low | No change | Increase 150-200 kcal |
Biomarker Tracking for TDEE
| Marker | Frequency | Optimal Range | Low TDEE Sign | High TDEE Sign |
|---|---|---|---|---|
| Resting HR | Daily | 50-70 bpm | <50 bpm | >70 bpm |
| HRV | Daily | 30-60ms | Dropping | Stable/rising |
| Body Temp | Weekly | 97.8-98.6°F | <97.5°F | >98.6°F |
| Sleep Quality | Daily | 7-9 hrs | Poor recovery | Restless |
| Libido | Weekly | Normal | Decreased | Increased |
| Hunger | Daily | Manageable | Extreme | Low appetite |
| Energy | Daily | 7/10 | <5/10 | 9-10/10 |
| Mood | Daily | Stable | Irritable | Euphoric |
Common Mistakes & Solutions
Top 10 TDEE Calculation Errors
| Mistake | Prevalence | Impact | Solution | Verification |
|---|---|---|---|---|
| Overestimating activity | 70% | +200-400 kcal | Use lower multiplier | Track steps objectively |
| Ignoring NEAT | 60% | ±100-300 kcal | Account for job type | Monitor daily movement |
| Weekend calories | 65% | +500-1000 kcal | Track 7 days | Weekly average |
| Liquid calories | 50% | +150-400 kcal | Log all drinks | Use water primarily |
| Not adjusting | 80% | Plateau | Recalculate monthly | Update with weight |
| Exercise calories | 55% | +100-300 kcal | Don't eat back all | Use 50-70% only |
| Forgetting TEF | 40% | -50-150 kcal | Higher protein helps | Factor into total |
| One formula only | 45% | ±200 kcal | Average 2-3 formulas | Cross-validate |
| Static thinking | 75% | Stalls | TDEE changes | Adaptive approach |
| Perfectionism | 35% | Quit | 80/20 rule | Consistency > perfection |
Troubleshooting TDEE Plateaus
Based on metabolism research:
Plateau Decision Tree:
├── Weight stable 2+ weeks?
│ ├── YES → Tracking accurate?
│ │ ├── YES → True plateau
│ │ │ ├── In deficit 8+ weeks? → Diet break
│ │ │ ├── In deficit 4-8 weeks? → Refeed day
│ │ │ └── In deficit <4 weeks? → Reduce 150 kcal
│ │ └── NO → Improve tracking
│ └── NO → Continue current plan
TDEE for Special Populations
Gender-Specific TDEE Considerations
| Factor | Women | Men | Impact | Adjustment Strategy |
|---|---|---|---|---|
| BMR | -5-10% vs men | Baseline | 150-200 kcal | Use gender-specific formulas |
| Muscle Mass | 10-15% less | 5-10% higher BMR | 100-150 kcal | Resistance training critical |
| Menstrual Cycle | ±200-300 kcal | N/A | Variable | Track cycle, adjust weekly |
| Menopause | -200-400 kcal | Andropause -100 | Significant | Hormone consideration |
| Pregnancy | +300-500 kcal | N/A | Trimester-based | Medical supervision |
| Body Fat % | Higher essential | Lower essential | Storage | Different targets |
Age-Based TDEE Adjustments
According to WHO guidelines:
| Age Group | BMR Change | NEAT Change | Recovery | Protein Needs | TDEE Strategy |
|---|---|---|---|---|---|
| 18-25 | Peak | High | Fast | 0.8-1.2g/kg | Baseline |
| 26-35 | -1-2% | -5-10% | Good | 1.0-1.4g/kg | Monitor trends |
| 36-45 | -3-5% | -10-15% | Moderate | 1.2-1.6g/kg | Strength focus |
| 46-55 | -5-8% | -15-20% | Slower | 1.2-1.6g/kg | Activity emphasis |
| 56-65 | -8-12% | -20-30% | Slow | 1.2-1.8g/kg | Resistance training |
| 65+ | -12-15% | -30-40% | Very slow | 1.5-2.0g/kg | Maintain muscle |
Technology & TDEE
Best TDEE Tracking Apps Comparison
| App | Algorithm | Price | Features | Best For | Accuracy |
|---|---|---|---|---|---|
| MacroFactor | Adaptive | $12/mo | Dynamic TDEE | Data lovers | ★★★★★ |
| MyFitnessPal | Static | Free/$10 | Food database | Beginners | ★★★☆☆ |
| Cronometer | Static | Free/$6 | Micronutrients | Health focus | ★★★★☆ |
| Carbon | Coach-based | $10/mo | Adjustments | Guided | ★★★★☆ |
| FitGenie | Adaptive | $15/mo | Custom meals | Convenience | ★★★☆☆ |
Wearable Device TDEE Accuracy
Based on Stanford study on fitness trackers:
| Device | TDEE Error | Heart Rate | Steps | Best Use | Price |
|---|---|---|---|---|---|
| Apple Watch | ±15-20% | ±2% | ±5% | General fitness | $400+ |
| Fitbit Charge | ±20-25% | ±5% | ±3% | Daily activity | $150 |
| Garmin Fenix | ±10-15% | ±3% | ±2% | Athletes | $600+ |
| WHOOP | ±15-20% | ±1% | N/A | Recovery | $30/mo |
| Oura Ring | ±20-30% | ±2% | Limited | Sleep/recovery | $300 |
*Note: All devices overestimate exercise calories by 20-40% on average
Environmental Factors
Climate Impact on TDEE
| Temperature | TDEE Change | Mechanism | Duration to Adapt | Strategy |
|---|---|---|---|---|
| <60°F (15°C) | +5-10% | Thermogenesis | 2-4 weeks | Increase intake |
| 60-75°F (15-24°C) | Baseline | Optimal | N/A | Standard |
| 75-85°F (24-29°C) | -2-5% | Reduced needs | 1-2 weeks | Hydration focus |
| >85°F (>29°C) | -5-10% | Heat adaptation | 2-3 weeks | Electrolytes |
| High Humidity | -3-7% | Reduced efficiency | 1-2 weeks | Lighter meals |
| High Altitude | +10-20% | Oxygen efficiency | 4-8 weeks | Increase carbs |
Frequently Asked Questions
Q: How often should I recalculate my TDEE?
A: Recalculate every 10 pounds of weight change or monthly during active weight loss/gain phases. According to research, metabolic adaptation can reduce TDEE by 5-15% during extended deficits, making regular adjustments crucial.
Q: Why is my actual TDEE different from calculated?
A: Individual variation can be ±20% from formulas due to genetics, NEAT differences, hormone levels, and metabolic adaptation. Track your actual intake and weight change for 2-3 weeks to find your true TDEE using our dynamic method.
Q: Should I eat back exercise calories?
A: Generally eat back only 50-70% of exercise calories, as most methods overestimate burn by 20-40%. For precise tracking, use your weekly average TDEE including all activity rather than adding exercise separately.
Q: Does meal timing affect TDEE?
A: Meal timing has minimal impact (<3%) on total TDEE according to ISSN position stand. However, protein distribution across meals can affect muscle protein synthesis. See our meal planning guide.
Q: How accurate are online TDEE calculators?
A: Online calculators provide estimates within ±10-20% accuracy for 68% of people. They're excellent starting points but require personal adjustment based on real-world results. Our calculator uses multiple formulas for better accuracy.
Q: Can I increase my TDEE permanently?
A: Yes, through:
- Building muscle (+13 kcal/day per pound)
- Increasing NEAT (+100-500 kcal/day)
- Reverse dieting (+5-15% restoration)
- Improving thyroid health
- Optimizing sleep and stress
See our metabolic adaptation guide for strategies.
Action Steps
Your TDEE Optimization Checklist
-
Week 1: Baseline
- Calculate TDEE using 3 methods
- Begin tracking intake precisely
- Weigh daily, same conditions
- Track steps/activity
-
Week 2-3: Calibrate
- Calculate actual TDEE from data
- Compare to estimates
- Identify your multiplier
- Note energy and hunger
-
Week 4+: Optimize
- Adjust intake based on goals
- Monitor weekly averages
- Recalculate monthly
- Plan diet breaks if needed
Tools & Resources
Scientific References
- American College of Sports Medicine (ACSM)
- National Institute of Diabetes and Digestive and Kidney Diseases
- International Society of Sports Nutrition
- Mayo Clinic Metabolism Research
- WHO Energy Requirements
Related Calculators
- TDEE Calculator - Calculate your TDEE instantly
- BMR Calculator Guide - Understand your baseline
- Macro Calculator - Distribute your calories
- Body Fat Calculator - For Katch-McArdle
- Caloric Deficit Calculator - For weight loss
Advanced Guides
- Activity Level Multipliers - Detailed PAL factors
- Metabolic Adaptation - Prevent plateaus
- Reverse Dieting - Restore metabolism
- Special Populations - Age, gender, conditions
- Athletes & Sports - Sport-specific needs
Summary
TDEE is your total daily calorie expenditure - the master number for weight management. While calculators provide good estimates, your actual TDEE requires 2-3 weeks of tracking to determine precisely. Remember that TDEE is dynamic, changing with weight, activity, and metabolic adaptation. Success comes from consistent monitoring and intelligent adjustments based on real-world results.
For personalized guidance, consult with a registered dietitian or certified nutrition coach.
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