BMR / TDEE Planner

Inputs

Keep numbers realistic; outputs update on Calculate

Units

Sex

Age (years)

Activity level

Weight (kg)

Height (cm)

Goal

Deficit/Surplus (kcal/day)

Protein (g/kg)

Fat (g/kg)

Notes: This is estimation. If you want to make it stricter later, we can add weekly weight trend + adaptive calories.

Outputs

BMR → TDEE → goal calories

BMR: —

Basal metabolic rate (resting). Formula: Mifflin-St Jeor.

TDEE: —

Estimated daily burn = BMR × activity factor.

Goal calories: —

Based on goal and deficit/surplus setting.

Macro suggestion

—

Protein/fat set by g/kg. Carbs fill the remainder.

Sanity checks

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