Free Tool

Metabolism Calculator

Your Profile

A few basics to get started.

Sex

Male Female

Age For adults 18+

Height (cm)

Weight (kg)

Your Body Type

To fine-tune protein needs based on your build.

How would you describe your body composition?

Athletic You can see your abs or they are nearly visible. Your muscles show definition at rest. Average You have some fat around your stomach, hips or thighs. Your overall shape is balanced. Overweight You have significant fat to lose, especially around the belly. You feel cramped in some of your clothes.

Body Fat (%)— optional, for precision DEXA scan, skinfold calipers or quality impedance scale.

Activity Level

3 quick questions about your week.

Avg daily steps (last 7 days)

Less than 8,000 steps 8,000 – 15,000 steps 15,000+ steps

Daily sitting time (excl. sleep)

More than 8h / day 4 – 8h / day Less than 4h / day

Days of physical activity (last 7 days)

0 – 1 day 2 – 4 days 5 – 7 days

Your Goal

One last question before your results.

What is your main goal?

Weight Loss Maintenance Muscle Gain

Your Results

Daily Calorie Target

2,145

kcal / day

Maintenance ±0 kcal

BMR

1,376kcal

Activity

Moderate

TDEE

2,615kcal

Macros Distributions

Protein 77g

Carbs 226g

Fat 38g

Fiber 23g

Split

Protein 22%

Carbs 53%

Fat 25%

Hydration

2.1L / day

Calculation details

Want to know how to use these numbers?

Personalized Diet

01What to eat.
02How much.
03And when.

Contact via WhatsApp See all programs →

For Adults 18 and Over

This tool is designed for adults aged 18 and over. Nutritional needs for younger people, whose bodies are still growing, require personalized guidance.

If you'd like advice about your diet, talk to your doctor, a dietitian, or a trusted adult — that's the best way to get information that's right for you.

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