TDEE Calculator

YOUR STATS

You are a 28 year old male who is 188 cm tall and weighs 190 kg while doing Moderate Exercise.

You left the body fat percentage field blank. A more accurate formula is used to estimate your TDEE when you know it. To learn your body fat percentage with calipers from Amazon, click here

Your Maintenance Calories

4,557
calories per day
31,899
calories per week

Based on your stats, the best estimate for your maintenance calories is 4,557 calories per day based on 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.

Basal Metabolic Rate 2,940 calories per day
Sedentary 3,528 calories per day
Light Exercise 4,043 calories per day
Moderate Exercise 4,557 calories per day
Heavy Exercise 5,072 calories per day
Athlete 5,586 calories per day

Ideal Weight: 76-86 kg

Your ideal body weight is estimated to be between 76-86 kg 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.

G.J. Hamwi Formula (1964) 86 kg
B.J. Devine Formula (1974) 82 kg
J.D. Robinson Formula (1983) 79 kg
D.R. Miller Formula (1983) 76 kg

BMI Score: 53.8

Your BMI is 53.8, which means you are classified as Obese…

🔥 People who use this simple tool from Amazon lose significantly more weight versus people who don't.

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 88 kg at 5% body fat. Most people have no desire to be 5% body fat though, so you'd be 92 kg at 10% body fat & 97 kg at 15% body fat. These numbers are good goals to aim for if you are bulking up!

Macronutrients

These macronutrient values reflect your maintenance calories of 4,557 calories per day.


Moderate Carb (30/35/35)
342g
protein
177g
fats
399g
carbs
Lower Carb (40/40/20)
456g
protein
203g
fats
228g
carbs
Higher Carb (30/20/50)
342g
protein
101g
fats
570g
carbs

These macronutrient values reflect your cutting calories of 4,057 calories per day, which is a 500 calorie per day deficit from your maintenance of 4,557 calories per day.

Moderate Carb (30/35/35)
304g
protein
158g
fats
355g
carbs
Lower Carb (40/40/20)
406g
protein
180g
fats
203g
carbs
Higher Carb (30/20/50)
304g
protein
90g
fats
507g
carbs

These macronutrient values reflect your bulking calories of 5,057 calories per day, which is +500 calories per day from your maintenance of 4,557 calories per day.

Moderate Carb (30/35/35)
379g
protein
197g
fats
442g
carbs
Lower Carb (40/40/20)
506g
protein
225g
fats
253g
carbs
Higher Carb (30/20/50)
379g
protein
112g
fats
632g
carbs

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

Not sure what to eat? Welling.ai will automatically generate perfect meal plans for you 💪

Calorie Tracking Tools

There are only 3 tools required for tracking your calories effectively…

Food measuring scale

Food Scale

You'll need a food scale to accurately measure the calories of the food you're eating (most people underestimate big time!)

Check out this Ozeri food scale on Amazon

Bathroom scale

Bathroom Scale

You'll need a bathroom scale to periodically weigh yourself so you can track your results.

Check out this EatSmart bathroom scale on Amazon

MyFitnessPal

MyFitnessPal App

You'll need to enter everything you eat into a calorie tracker app like MyFitnessPal

MyFitnessPal is what most people use and works on iOS/Android.

Alternative: Cronometer is really good for tracking your micronutrients to find deficiencies

Optional: Fitbit

I was skeptical at first, but the Fitbit is a fantastic tool to passively help you determine your real-world TDEE. It's not perfect, but it's extremely close and the features of it are great (pedometer, heart rate monitor, sleep tracker, vibrating alarm clock).


2 Supplements Every Man Should Take

Omega-3 Fish Oil

Scientists keep screaming it. Keep your Omega 3 – Omega 6 ratios balanced, as an imbalance is proven to cause inflammation, and inflammation is proven to lead to disease. The typical western diet gets tons of Omega 6 already (I've heard as high as 16:1!), so it's generally recommended that most people take a fish oil supplement. Check out this high quality Omega-3. Note: Fish oil pills do go rotten, so if you have some at home, cut one open and smell it. If it smells bad, then it's spoiled and do not eat it. Only take fresh fish oil pills. Fish oil supplements are fat soluble.

Vitamin-D

Vitamin-D is the most important vitamin that the majority of people are deficient in. It's present in very few foods and most people aren't in the sun enough to satisfy the amount of Vitamin-D they need, especially in the winter. Check out this 5,000 IU Vitamin-D supplement on Amazon (1 year supply). Note: Vitamin-D is a fat soluble vitamin so eat some healthy fats with it (I like olive oil, which is very high in Omega 6 so you'll need that fish oil supplement).

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