Let's calculate your daily targets. First, a few body stats.
Activity Level
How active are you on a typical week?
Sedentary
Little or no exercise, desk job
x1.2
Lightly active
Light exercise 1–3 days/week
x1.375
Moderately active
Moderate exercise 3–5 days/week
x1.55
Very active
Hard exercise 6–7 days/week
x1.725
Extra active
Very hard exercise or physical job
x1.9
Your Goal
What do you want to achieve?
-
Lose weight
300 kcal deficit per day
=
Maintain
Eat at your TDEE
+
Gain muscle
300 kcal surplus per day
✎
Custom
Set your own adjustment
🥗
Macro Tracker
Your daily nutrition companion
Log meals, track macros, monitor your weight and water, and build healthy habits — all in one place.
Install as an app: on iOS tap the Share button then "Add to Home Screen". On Android/Chrome tap the install prompt or browser menu to add it to your home screen.