Free TDEE & Macro Calculator for Hong Kong
Eatology's free TDEE and macro calculator helps you discover exactly how many calories and macronutrients your body needs each day — based on your height, weight, age, activity level, and personal goals. TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in 24 hours, and it is the foundation of any effective nutrition plan.
Unlike generic online calculators, this tool was developed with Nadia, Eatology's in-house Registered Dietitian, and connects your results directly to a curated meal plan matched to your goal — whether that's fat loss, muscle building, or long-term healthy living.
All Eatology meals are prepared in our ISO 22000:2018 certified kitchen (Certificate No. F178, valid September 2028) in Kennedy Town, Hong Kong, using hormone-free ingredients and 1,000+ rotating recipes designed by our French-trained chef.
Complete the 4-step assessment below to get your personalised TDEE, macro breakdown, and meal plan recommendation — delivered to your door anywhere in Hong Kong.
What is your gender?
Male
Female
Personal Information
What is your activity level?
Just Starting
You want to get out of your "little-to-no exercise" and "have an office job" habit
Lightly Active
You perform light exercise 1-3 times per week and have a busy lifestyle that requires you to walk frequently
Active
You engage in moderately intesive physical activity 3-4 times per week
Gym Rat
You engage vigorous physical activity 5-7 times per week.
What is your goal?
Fat/Weight Loss
We will help you to achieve your weight loss goals by providing less than 90% of your total daily calorie expenditure.
Healthy Living
To maintain a healthy weight, we provide you with enough calories to cover your basal metabolic rate and physical activities.
Muscle Building
To fuel your active lifestyle and training, our meals consist of adequate amounts of lean protein to ensure you maintain a positive energy balance.
What is your preference?
Eat meat all the time
Eat meat ocassionally
Never Meat
Plant Based
Results
This is your calculated TDEE
This reflects the entire amount of calories, or energy your body burns during a given day when you're sleeping, ingesting and digesting food, working and exercising.
Frequently Asked Questions
What is TDEE and how is it calculated?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including sleep, digestion, daily movement, and exercise. It is calculated by first working out your BMR (Basal Metabolic Rate) — the calories needed at complete rest — using the Mifflin-St Jeor equation, then multiplying by an activity factor based on your lifestyle. Knowing your TDEE is the starting point for any fat loss, muscle-building, or maintenance nutrition plan.
What is the difference between TDEE and BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs just to stay alive at rest — breathing, circulation, and organ function. TDEE builds on BMR by adding the calories burned through daily activity and exercise. For most people, TDEE is 20–60% higher than their BMR. Eatology meal plans are calibrated to your TDEE, not just your BMR, ensuring your meals actually fuel your daily life.
How do I know which Eatology meal plan is right for me?
Complete the 4-step assessment above. It takes under 2 minutes and uses your body data, activity level, goal, and dietary preferences to match you to the most suitable plan from Eatology's range of 10+ dietitian-designed programmes. If you want a more detailed consultation, Nadia, our in-house Registered Dietitian, offers a free 15-minute call for new clients.
Which plan is best for fat loss in Hong Kong?
For most clients, the Low Carb High Protein plan is Eatology's most effective fat loss option. It is also gluten free and hormone-free, with meals calibrated to approximately 88% of your TDEE — enough of a deficit to promote consistent fat loss without muscle loss. The Keto plan is an alternative for those who prefer a very low carbohydrate, high fat approach. For a 6-week structured reset, the 6-Week Slim Reset programme provides a complete guided nutrition plan.
What is the difference between the Keto and Low Carb High Protein plans?
Both plans are gluten free and low in carbohydrates, but they differ in fat content and macro ratios. The Low Carb High Protein plan prioritises protein as the dominant macronutrient — ideal for fat loss while preserving lean muscle. The Keto plan has a much higher fat ratio and very low carbs (typically under 25g net carbs per day), designed to put the body into nutritional ketosis. If you are new to low-carb eating, Low Carb High Protein is usually the better starting point.
Are Eatology meals suitable for people with gluten intolerance?
Yes. Eatology's Low Carb High Protein and Keto plans are fully gluten free. Other plans may contain gluten-containing ingredients. If you have coeliac disease or severe gluten sensitivity, please contact our team or book a call with Nadia before ordering so we can confirm suitability for your specific requirements.
Do I need to speak to a dietitian before starting a plan?
You do not need to — the assessment tool will match you to a plan automatically. However, if you have specific health conditions, are pregnant or breastfeeding, take medication, or simply want personalised guidance, we recommend booking a free 15-minute consultation with Nadia, our Registered Dietitian, before starting. The consultation is complimentary for all new Eatology clients.
Is Eatology's kitchen certified?
Yes. Eatology's Central Production Unit in Kennedy Town, Hong Kong, holds ISO 22000:2018 food safety management certification (Certificate No. F178, issued by Accredited Certification International, valid to September 2028) and operates under full HACCP protocols. This is the highest level of food safety certification available for commercial kitchen operations in Hong Kong.
How accurate is this TDEE calculator?
The calculator uses the Mifflin-St Jeor equation, which is considered the most accurate TDEE formula for the general population (within ±10% for most individuals). Individual results can vary based on factors not captured in the questionnaire, such as stress levels, sleep quality, and hormonal factors. For a more precise assessment, book a consultation with Nadia, who can review your full health profile and adjust recommendations accordingly.
How quickly can I start after completing the assessment?
You can place your order immediately after the assessment. Eatology delivers across Hong Kong, and most orders placed before the daily cutoff begin delivery within 1–2 business days. There is no minimum commitment period — plans are available on a weekly basis, with flexibility to pause or adjust as needed.