🌿 PLANTFIT

UNIT:

TDEE & MACRO
CALCULATOR

Enter your stats below to get your Total Daily Energy Expenditure, your personalised macro targets, and your vegetarian protein food sources — all calculated for your goal.

// YOUR STATS

Weight (kg)

Height (cm)

Age (years)

Biological Sex

Activity Level

// YOUR GOAL

⚡Lose Fast500 cal deficit

🔥Lose Steady300 cal deficit

⚖️MaintainEat at TDEE

💪Lean Gain200 cal surplus

🚀Bulk400 cal surplus

// YOUR DAILY CALORIE TARGETS

BMR (Resting)

—

kcal / day

TDEE (Maintenance)

—

kcal / day

Target Calories

—

kcal / day

WHAT THIS MEANS

—

// YOUR DAILY MACRO TARGETS

MACRO BREAKDOWN

PROTEIN

—

CARBS

—

FAT

—

Daily Protein

—

grams

Daily Carbs

—

grams

Daily Fat

—

grams

// VEGETARIAN PROTEIN SOURCES TO HIT YOUR TARGET

—

// SUGGESTED MEAL TIMING

7:00 AM

Breakfast — largest protein source of the day. Start strong.

—

10:30 AM

Mid-morning snack — Greek yogurt, cottage cheese, or roasted chana.

—

1:00 PM

Lunch — dal + rice + sabzi + roti. Biggest meal of the day.

—

4:30 PM

Pre-workout snack — banana + peanut butter on training days.

—

7:30 PM

Dinner — lighter carbs, higher protein. Paneer or tofu based.

—

READY TO EAT?

Download the 7-Day Vegetarian Meal Plan for full recipes and meal ideas built around these exact numbers.

→ VEG MEAL PLAN  ·  MACRO CALCULATOR  ·  HOME WORKOUT PDF — ALL FREE IN BIO

TDEE & MACROCALCULATOR

TDEE & MACRO
CALCULATOR