BMR
1,737
Calories at rest
TDEE
2,693
Daily expenditure
Cut (−500)
2,193
Weight loss
Bulk (+300)
2,993
Muscle gain
170g
Protein
334g
Carbs
75g
Fat
Formula: Mifflin-St Jeor (most accurate for most adults). BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5