Measurements
BMI, BMR & Macro Calculator
Calculate Body Mass Index (BMI), Basal Metabolic Rate (BMR), and daily calorie/macro targets.
Body Mass Index
WHO Classification & Weight Range
Your Body Mass Index 23.5
Normal Weight BMI Prime Ratio: 0.94
Underweight (<18.5) Normal (18.5–24.9) Overweight (25–29.9) Obese (≥30)
56.7 – 76.3 kg Healthy Weight Range (BMI 18.5–24.9)
1,669 kcal/day Basal Metabolic Rate (BMR)
2,587 kcal/day Maintenance Calories (TDEE)
Energy Expenditure & Macronutrients
Daily Calorie Targets & Balanced Macro Split (30% P / 40% C / 30% F)
Mild Cut (−500 kcal) 2,087 kcal / day
Sustainable ~0.45 kg (1 lb) per week fat loss target.
157g Protein (30%)
209g Carbs (40%)
70g Fat (30%)
Maintenance (TDEE) 2,587 kcal / day
Total Daily Energy Expenditure to maintain current weight.
194g Protein (30%)
259g Carbs (40%)
86g Fat (30%)
Lean Bulk (+300 kcal) 2,887 kcal / day
Controlled caloric surplus for strength & muscle hypertrophy.
217g Protein (30%)
289g Carbs (40%)
96g Fat (30%)
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