Your Results
BMR (calories at rest)
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TDEE (maintenance calories)
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Target Calories
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Target Calorie Range
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Protein
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Carbs
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Fat
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This is a starting point using the same Harris-Benedict formula I use with my own coaching clients — not a substitute for a plan built around your actual body, training and progress, which gets fine-tuned and re-checked monthly. Book a free Discovery Call and I'll build you a proper one.