Quick Jump
A 0 y/o male who is 0'0" tall & weighs 0 lbs being Sedentary.
The fat percentage field is empty. If you'd like, you can provide this information to get a more accurate TDEE calculation. Estimate body fat here.
Your Maintenance Calories
Calories per Day
42
Calories per Week
Based on your stats, your maintenance calories are estimated to be 6 calories per day using the Mifflin-St Jeor BMR formula. The table below shows how your results would vary with a different activity level selection.
| Basal Metabolic Rate | 5 calories per day |
| Sedentary | 6 calories per day |
| Light Exercise | 7 calories per day |
| Moderate Exercise | 8 calories per day |
| Heavy Exercise | 9 calories per day |
| Athlete | 10 calories per day |
Your BMI is NaN, which classifies you as Obese.
| 18.5 or less | Underweight |
| 18.5 – 24.99 | Normal Weight |
| 25 – 29.99 | Overweight |
| 30+ | Obese |
Based on various formulas listed below, your ideal body weight is estimated to range from -251 lbs - -63 lbs. These formulas are derived from your height and represent averages, so they should be viewed as rough estimates, particularly if you engage in weightlifting.
How much muscle can you realistically build? Based on Martin Berkhan's formula, your maximum muscular potential is -220 lbs at 5% body fat. However, most people don't strive for such low body fat. At 10% body fat, you could weigh around -231 lbs , and at 15% body fat, roughly -243 lbs.
These are solid targets to aim for during your bulking journey!
These macronutrient values are based on your maintenance calories of 6 calories per day.
(30/35/35)
protein/fat/carbs
(40/40/20)
protein/fat/carbs
(30/20/50)
protein/fat/carbs
Protein and carbohydrates provide 4 calories per gram, and fats provide 9 calories per gram.
Turn your maintenance calories into a daily target for fat loss, maintenance, or lean gain.
Goal
Planning mode
Common sustainable range: 1 to 2 lb/week. Conservative starting pace: 0.5 lb/week.
Current weight: Not available
The target was capped to 1500 calories/day for a more conservative starting point.
Weekly adjustment rule
If trend stalls for 2+ weeks, adjust calories by -100 to -150 kcal/day and reassess.
Planner Output
Estimated timeline
Add a target weight to estimate timing.
Adjust activity and body fat to preview your maintenance calories before applying to the full results.
Set to 0 to use the Mifflin-St Jeor formula (no body-fat adjustment).
Live Preview
Log your weekly weight trend to stay consistent and adjust sooner when progress stalls.