Put all your information in. 

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Once you have your calories remember we recommend 30% protein, 40% carbohydrates and 30% fat. So you can work that out as follows:

TDEE = 1000 kcals

30% = 300 kcals protein 300/4 = 75g protein

40% = 400 kcals carbs 400/4 = 100g Carbohydrates

30% = 300 kcals fats 300/9 = 33.3g fats​​

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If you are unsure which activity level to choose here's a helping hand. 

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Sedentary: less than 3000 steps per day (office worker), no exercise

Lightly Active: 3-6000 steps per day (office worker that walks to work)  and exercising

2-3 a week.

Moderately Active: 6-12,000 steps per day (standing desk, walking the dog daily, teacher) and exercising 3-5 times a week. 

Very Active: 12 - 20,000 steps per day (scaffolder, semi-pro athlete, sports teachers) with intense physical exercise 5-6 times a week (over an hour).

Extremely Active: 20,000+ steps a day (professional athlete e.g. track athlete, boxer, footballer).​​​

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