Step 1 — Personal Details
Step 2 — Activity Level
Sedentary
×1.2
Lightly Active
×1.375
Moderately Active
×1.55
Very Active
×1.725
Extra Active
×1.9
Sedentary = desk job, no exercise | Lightly Active = 1–3 days/week | Moderately Active = 3–5 days/week | Very Active = 6–7 days/week | Extra Active = physical job + training
Step 3 — Fitness Goal
Extreme Loss
−1000 kcal
Weight Loss
−500 kcal
Mild Loss
−250 kcal
Maintain
±0 kcal
Mild Gain
+250 kcal
Weight Gain
+500 kcal
Step 4 — Formula & Macros
Body Mass Index (BMI)
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BMI
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UnderweightNormalOverweightObese
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TDEE by Activity Level
Daily Macro Targets
Meal Distribution (3 meals + 1 snack)