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Your 7-Day Guide to Smart Nutrition.

Your TDEE Results

YOUR STATS

You are a 50 year old female who is 5 feet 1 inches tall and weighs 150 lbs while doing Light Exercise.

BMR

1,404

calories per day

BMR (Basal Metabolic Rate): The number of calories your body burns at rest just to maintain basic functions like breathing, circulation, and cell production.

TDEE

1,930

calories per day

TDEE (Total Daily Energy Expenditure): Your BMR plus all the calories you burn through daily activities, exercise, and movement – your total calorie needs per day.

Calculated using the Mifflin-St Jeor Formula, which is widely known to be the most accurate.

The table below shows the difference if you were to have selected a different activity level.
Activity Level Calories per Day
Basal Metabolic Rate 1,404 calories per day
Sedentary 1,685 calories per day
Light Exercise 1,930 calories per day
Moderate Exercise 2,176 calories per day
Heavy Exercise 2,421 calories per day
Athlete 2,667 calories per day

Ideal Body Weight

112-127 lbs

Your ideal body weight is estimated to be between the range above based on the various formulas listed below. These formulas are based on your height and represent averages so don’t take them too seriously, especially if you lift weights.

Formula Ideal Weight
G.J. Hamwi Formula (1964) 112 lbs
B.J. Devine Formula (1974) 115 lbs
J.D. Robinson Formula (1983) 119 lbs
D.R. Miller Formula (1983) 127 lbs

Body Mass Index (BMI)

Your BMI is 28.3 which means you are classified as Overweight
18.5 or less Underweight
18.5 – 24.99 Normal Weight
25 – 29.99 Overweight
30+ Obese

Maximum Muscular Potential

How ripped could you get? According to Martin Berkhan’s formula, your maximum muscular potential is 121 lbs at 5% body fat. Most people have no desire to be 5% body fat though, so you’d be 127 lbs at 10% body fat & 133 lbs at 15% body fat. These numbers are good goals to aim for if you are bulking up!

Macronutrient Breakdown

Maintenance

1,930

calories per day

145g
Protein 30%
193g
Carbs 40%
64g
Fats 30%
These macronutrient values reflect your maintenance calories of 1,930 calories per day.

Cutting (Weight Loss)

1,430

calories per day

107g
Protein 30%
143g
Carbs 40%
48g
Fats 30%
These macronutrient values reflect your cutting calories of 1,430 calories per day, which is a 500 calorie per day deficit from your maintenance of 1,930 calories per day.

Bulking (Weight Gain)

2,430

calories per day

182g
Protein 30%
243g
Carbs 40%
81g
Fats 30%
These macronutrient values reflect your bulking calories of 2,430 calories per day, which is +500 calories per day from your maintenance of 1,930 calories per day.

There are 4 calories per gram of both protein and carbohydrates, and 9 calories per gram of fats.

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