Set your details below, then press Calculate Results. You can switch between cm/ft and kg/lb/stone if needed.
You are
Your Age is 53
Your Height is
155 cm 5ft 1inches
Your Weight is 266 lb 120 kg 19 st
Your activity level
Results:
BMR: TDEE: Your BMI is which indicates that you are according to BMI.
A healthy BMI is between 18.5 & 24.9 which for your height would mean a weight of between &
Your weight converted to pounds is lb
BMR (Basal Metabolic Rate) is an estimate of how many calories your body uses each day at complete rest.
TDEE (Total Daily Energy Expenditure) is your estimated maintenance calories, it’s your BMR adjusted for your activity level.
BMI is a simple weight-to-height screening tool. It doesn’t account for muscle, body composition, or how you feel, so treat it as a rough guide rather than a diagnosis.
All figures here are estimates, use them as a starting point and adjust based on your progress over 2–4 weeks.
Next, choose a goal (loss, maintenance, gain, or custom calories), and pick how you want your macros worked out.
Your Goals
For most people, a steady approach works best. As a rough guide, aim for around 0.25–1% of body weight change per week and adjust calories based on progress.
Macronutrients
Pick a preset plan, or customise it. Protein and fat can be set using grams per lb of body weight, carbs then fill the remaining calories.
Your weight converted to pounds is lb
Protein
(4 calories per gram)
g per lb of weight
Fats
(9 calories per gram)
g per lb of weight
Carbs
(4 calories per gram)
Carbs are calculated from your remaining calories once protein and fat have been set.
Protein: %
Fats: %
Carbs: %
These percentages must total 100% : You are currently at
Meals
Daily / Meal Calorie Macro Splits
Protein
Fat
Carbs
Cal.
GRAMS per day
GRAMS per meal
80/20 Planner
A simple way to plan more flexibly. Slide this to split your calories between “everyday” meals and “flex” calories across the week, for example 80/20 means roughly 80% for your usual meals and 20% you can use more freely.
Daily 80%
Daily 20%
Weekly 80%
Weekly 20%
Calories
Email me a copy
Want a copy of your advanced results emailed to you (calories, macros, per-meal targets, and your 80/20 split)? Add your details below, we’ll also include a link to our free calorie guide.
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