Body Fat Percentage Planner
Gender:
Male
Female
Age (years):
Weight (kg):
Height (cm):
Current Body Fat (%):
Target Body Fat (%):
Timeline (months):
Activity Level:
Sedentary (little to no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days/week)
Extra Active (very hard exercise/sports & physical job)
Calculate
Your Plan
BMR:
kcal/day
TDEE:
kcal/day
Daily Calorie Intake:
kcal/day
Macronutrient Breakdown:
Protein:
g
Carbs:
g
Fats:
g
Activity Level Descriptions
Sedentary:
Little to no exercise (e.g., desk job).
Lightly Active:
Light exercise/sports 1-3 days/week (e.g., walking, yoga).
Moderately Active:
Moderate exercise/sports 3-5 days/week (e.g., jogging, cycling).
Very Active:
Hard exercise/sports 6-7 days/week (e.g., weightlifting, HIIT).
Extra Active:
Very hard exercise/sports & physical job (e.g., athlete, construction worker).