What is the difference between BMR and TDEE?

BMR is what you burn at rest (sleeping). TDEE is BMR plus all physical activity (walking, working, exercising).

What is a good macro split for fat loss?

A common effective split is 30% Protein, 35% Carbs, and 35% Fats, though this varies based on individual activity levels and metabolic health.

TDEE & Macro Planner

Estimate your Total Daily Energy Expenditure (TDEE) and plan your daily protein, carb, and fat intake.

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Quick Summary: TDEE & Macro Planner

In FY 2026-27, your TDEE (Total Daily Energy Expenditure) represents the total calories you burn daily. To lose weight safely, aim for a 300-500 calorie deficit from your TDEE, ensuring your protein intake remains high to preserve muscle.

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Calories Burned Calculator

Protein Calculator