BMI, Macros, TDEE & Intermittent Fasting — all in one place
Units
Sex
Age
yrs
Weight
kg
Height
cm
Activity Level
Your Goal
Maintenance (TDEE)
—
kcal / day
Your Target
—
kcal / day
Daily Macro Targets
🥩 Protein—
🌾 Carbohydrates—
🥑 Fats—
Based on the Mifflin–St Jeor equation. Macros are set at 30% protein / 40% carbs / 30% fat. Results are estimates — adjust based on how your body responds.
Fasting Protocol
Window Breakdown (24 hours)
🍽 Eating window (8h)⏳ Fasting (16h)
Eating Window Start Time
When do you want to start eating? Noon is common for 16:8.
🍽 Eating Window
—
to
—
8 hours
⏳ Fasting Window
—
to
—
16 hours
💡 Tips for 16:8
Water, black coffee and plain tea are fine during your fast
Break your fast gently — a light meal works better than a large one
Consistency matters more than perfection — same window daily is ideal
Combine with your macro targets for best results
General guidance only. Consult a healthcare professional before starting any fasting protocol, especially if you have existing health conditions.