- Resting metabolic rate (BMR)
- 1758 kcal
- Total daily energy (TDEE)
- 2724 kcal
What you entered
Gender: MaleAge: 28Weight: 78 kgHeight: 178 cmActivity: Moderate (3–5 workouts / week)Goal: Maintain
- 1
Resting metabolic rate (Mifflin–St Jeor)
10×78 + 6.25×178 − 5×28 + 5= 1758 kcal/day - 2
Total daily energy expenditure
1758 × 1.55 (activity factor)= 2724 kcal/day - 3
Adjust for your goal
2724 + 0 kcal= 2724 kcal/day - 4
Protein target
2.0 g × 78 kg= 156 g - 5
Fat target
25% of 2724 kcal ÷ 9 kcal/g= 76 g - 6
Carbs (remaining calories)
remaining kcal ÷ 4 kcal/g= 355 g
Result
Daily calorie target: 2,724 kcal
Your body burns about 2,724 kcal/day at this activity level. Eating 2,724 kcal should hold your current weight steady.