Nutrition — TDEE & Macros
Calculate your calorie needs and protein/carb/fat split by goal
Your info
cm
kg
Daily calorie target
2.864kcal/day
BMR 1.643 kcal · TDEE 2.546 kcal (adjusted for your goal)
Protein
140g
20%
Carbs
434g
61%
Fat
63g
19%
Vietnamese meal ideas(2600–3000 kcal)
- AMXôi thịt + 2 trứng + 1 ly sữa lớn
- Noon2.5 bát cơm + thịt bò + đậu hũ + rau
- PM2 bát cơm + cá/gà + trứng + canh
- SnackSinh tố chuối sữa + 1 nắm hạt + 1 quả trứng
Sample menu — adjust portions to match the calories & protein above.