Sedentary: little/no exercise · Lightly Active: 1–3d/wk · Moderately Active: 3–5d/wk · Very Active: 6–7d/wk · Extra Active: hard training + physical job
Results & Targets
BMR/TDEE averaged across Mifflin-St Jeor & Harris-Benedict to reduce single-equation error
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BMR
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TDEE
Pro g/kg
Fat g/kg
Daily Targets
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Calories
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Protein
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Carbs
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Fat
Meal-building tip: program each meal with 30g+ of complete protein first to hit the leucine threshold for muscle protein synthesis, then build carbs and fat around it. Don't write the full plan and back-calculate protein at the end — incidental protein from rice, oats etc. will naturally push total daily protein up on top of what you've programmed.