Build your plan · tabemate

Your goal Lose weight Steady fat loss with a calorie deficit Maintain weight Stay at your current weight Gain weight Lean bulk with a small surplus

Units

Imperial (lb / in) Metric (kg / cm)

Biological sex

?

BMR formulas use biological sex for calorie math only — not how you identify. Tabemate uses Mifflin–St Jeor, which applies different constants for male and female profiles.

Male Female

How old are you?

years

Current weight

lb

Height

ft

in

Activity level

BMR —

TDEE —

Daily calorie target Lose ~1 lb/week — kcal/day Maintain weight — kcal/day Gain ~0.5 lb/week — kcal/day

Macro split

— g protein

— g carbs

— g fat

Your daily targets

—

—g protein · —g carbs · —g fat

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See your daily calories and macros in about a minute

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