Enter your age, weight, height and goal — get your daily calorie target, protein/carb/fat split, water intake, and the TNT training zone built for you.
If you know your body fat %, we'll use the Katch-McArdle formula (based on lean body mass) instead of Mifflin-St Jeor — typically more accurate for people who train regularly.
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Fill in your details and hit "Get My Plan" to see your personalized targets.
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No guesswork. Here's exactly what the calculator does with your numbers.
To lose fat, eat roughly 15–20% fewer calories than your TDEE (Total Daily Energy Expenditure) and aim for 1.6–2.2g of protein per kg of bodyweight per day. To gain muscle, eat 10–20% above your TDEE with the same protein range, paired with progressive strength training. This calculator does that math for you automatically based on your exact numbers.
Your Basal Metabolic Rate — the calories your body burns at complete rest — using the Mifflin-St Jeor formula (or Katch-McArdle if you provide body fat %), the same equations used by dietitians.
Your Total Daily Energy Expenditure — your BMR adjusted for how active you actually are day to day, from sedentary to very active.
Based on your goal, we set a calorie deficit (fat loss), surplus (muscle/weight gain), or maintenance level — plus your ideal protein, carb and fat split.
A calorie calculator only gets you halfway there — the real value is in what you do with the number. TNT FitPlan doesn't just hand you a target and leave you to figure out the rest; it also maps your goal to the right training zone at TNT Gyms Kharar, so your nutrition and your workouts are actually working toward the same outcome.
Whether you're searching for a TDEE calculator, a macro calculator, or a straightforward diet plan calculator, the numbers here use the same evidence-based formulas used by nutrition professionals — adjusted with practical protein targets for people who train, not just sit still.
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | × 1.2 |
| Light | Light exercise 1–3 days/week | × 1.375 |
| Moderate | Moderate exercise 3–5 days/week | × 1.55 |
| Active | Hard exercise 6–7 days/week | × 1.725 |
| Very Active | Hard daily exercise + physical job | × 1.9 |
The number of calories your body burns just to stay alive — breathing, circulation, cell repair — if you did nothing but rest for 24 hours.
Your BMR plus the calories burned through daily movement, exercise and digestion. This is your true "maintenance" calorie number.
Eating fewer calories than your TDEE, forcing your body to use stored fat for energy — the mechanism behind fat loss.
Eating more calories than your TDEE, giving your body the extra energy it needs to build new muscle tissue.
Protein, carbohydrates and fat — the three nutrients that make up your calorie intake, each playing a different role in training and recovery.
Your total bodyweight minus fat mass — used in the Katch-McArdle formula for a more precise BMR when body fat % is known.
It uses the Mifflin-St Jeor equation, considered one of the most accurate BMR formulas for the general population. Your actual needs can vary ±10% based on genetics, muscle mass and metabolism — treat the number as a strong starting point, then adjust based on real results after 2-3 weeks.
Generally a 15-20% calorie deficit below your TDEE (Total Daily Energy Expenditure) leads to steady, sustainable fat loss without excessive muscle loss. This calculator applies that automatically when you select "Fat Loss."
For most people training regularly, 1.6-2.2 grams of protein per kg of bodyweight supports muscle retention and growth. This calculator sets it higher during fat loss (to protect muscle in a deficit) and slightly lower at maintenance.
BMR is the calories you'd burn lying in bed all day doing nothing. TDEE adds in your daily activity, exercise, and movement — it's the real number that should guide your calorie target.
Yes — after calculating your numbers, tap "Get This Plan From A Coach" to send your results straight to a certified consultant at TNT Gyms Kharar over WhatsApp for a free follow-up.
