TDEE Calculator

YOUR STATS Like 50K Share

You are a 16 year old female who is 163 cm tall and

weighs 66 kg while being Sedentary.

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, click here

Your Maintenance Calories

1,725
calories per day

12,077
calories per week

Based on your stats, the best estimate for your

maintenance calories is
1,725 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 1,438 calories per day

Sedentary 1,725 calories per day

Light Exercise 1,977 calories per day

Moderate Exercise 2,229 calories per day

Heavy Exercise 2,480 calories per day

Athlete 2,732 calories per day

Ideal Weight: 55-59 kg

Your ideal body weight is estimated to be between
55-59 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) 55 kg

B.J. Devine Formula (1974) 55 kg

J.D. Robinson Formula (1983) 56 kg

D.R. Miller Formula (1983) 59 kg

BMI Score: 24.8

Your BMI is 24.8, which means you are classified as
Normal Weight…

People who use this simple tool are usually in

significantly better shape versus people who don't.

18.5 or less Underweight

18.5 – 24.99 Normal Weight

25 – 29.99 Overweight

30+ Obese

Macronutrients

Maintenance Cutting Bulking

These macronutrient values reflect your maintenance

calories of 1,725 calories per day.

Moderate Carb (30/35/35)

129g
protein

67g
fats

151g
carbs

Lower Carb (40/40/20)

173g
protein

77g
fats

86g
carbs

Higher Carb (30/20/50)

129g
protein

38g
fats

216g
carbs

There are 4 calories per gram of both protein and

carbohydrates, and 9 calories per gram of fats.

Not sure what to eat? Noom will automatically

generate perfect meal plans for you

Calorie Tracking Tools

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

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 Food scale

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

Check out this bathroom scale

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

MyFitnessPal is free and works on iOS/Android.

Find it in the app store

Alternative: Cronometer is really good for tracking

your micronutrients to find deficiencies

2 Supplements Every Woman 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. 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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