Body Stats
Body Mass Index24.2
Underweight
Normal
Overweight
Obese
Normal weight
BMR
1,643kcal
At rest
TDEE
2,546kcal
Maintenance
Ideal Weight
53.5 kg–72.0 kg
🔥
Cut
2,046
kcal/day
~0.5 kg/week loss
⚖️
Maintain
2,546
kcal/day
TDEE
💪
Bulk
2,846
kcal/day
~0.3 kg/week gain
Daily Macros
🔥 Cut
⚖️ Maintain
💪 Bulk
🥩 Protein
140g
112g
126g
🌾 Carbs
279g
393g
439g
🥑 Fat
41g
58g
65g
💧
Daily Water
3.0 L
3,000 ml · 35 ml/kg + 500 ml bonus