Calculate your Total Daily Energy Expenditure (TDEE) and get personalised calorie targets, macro splits, and a weekly nutrition plan for your specific goal.
Your Details
Your TDEE: 2,649 kcal/day · Target: 2,149 kcal/day
Weight Loss · Moderately Active · BMR: 1,709 kcal
BMR (at complete rest)
1,709 kcal
TDEE (maintenance)
2,649 kcal
Your Daily Target
2,149 kcal
Weight Loss
Protein Target
150g/day
600 kcal
Fat Target
60g/day
540 kcal
Carbs Target
252g/day
1008 kcal
Track calories consistently for 7 days
Week 1
Hit protein target daily for 14 days
Week 2
First noticeable change in energy or weight
Week 3–4
Reassess TDEE — weight changes affect it
Month 2
| Period | Focus | Tasks | Notes |
|---|---|---|---|
| Monday | High protein day | 2149 kcal · 150g protein · meal prep for week | Prep food in bulk |
| Tuesday | Standard eating day | Hit 2149 kcal target · 3 meals + 1 snack | |
| Wednesday | Refuel if training | +100–200 kcal on training days | Earn extra carbs with exercise |
| Thursday | Standard eating day | 2149 kcal · focus on vegetable intake | 5+ portions veg |
| Friday | Flexible day | Stay within 2349 kcal — allow one social meal | Balance, not perfection |
| Saturday | Meal prep day | Cook batch meals for next week · grocery shop | Prep removes daily decisions |
| Sunday | Review week | Log average calories for the week · weigh in | Weekly trend matters, not daily |
Your TDEE of 2649 kcal is the energy you burn each day at your activity level.
A 500 kcal deficit (2149 kcal) creates a 0.5 kg/week loss — the most sustainable rate.
Protein is king: 150g/day preserves muscle during a cut and builds it during a bulk.
Recalculate your TDEE every 4–6 weeks — as your weight changes, so does your metabolism.
Your Next Actions
“Let food be thy medicine and medicine be thy food.”
— Hippocrates
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