Diet Planner Pro

About This Tool

Diet Planner Pro calculates your Basal Metabolic Rate (BMR) using the revised Harris-Benedict equation, multiplies it by an activity factor to get Total Daily Energy Expenditure (TDEE), then adjusts for your goal. Customize macros and split calories across meals for a complete daily plan.

• BMR (Men): 88.362 + (13.397 × kg) + (4.799 × cm) – (5.677 × age)
• BMR (Women): 447.593 + (9.247 × kg) + (3.098 × cm) – (4.330 × age)
• TDEE multipliers: Sedentary 1.2 → Extra Active 1.9
• Body-fat % (US Navy): uses waist, neck, height (optional)

Results are estimates – consult a doctor for medical advice.