Calculate your TDEE as an endomorph. Get calorie and macro targets for effective fat loss while maintaining muscle.
Endomorphs (stocky build, gains weight easily, wider hips/waist) may have slightly lower metabolic rates and greater insulin sensitivity. A moderate calorie deficit with higher protein intake works well. If you know your body fat percentage, enter it for a more accurate calculation using the Katch-McArdle formula.
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If provided, uses the more accurate Katch-McArdle formula
Calorie needs for endomorphs vary based on age, weight, height, and activity level. The calculator above gives you a personalized TDEE. As a general range, most endomorphs need between 1,600 and 3,200 calories/day for maintenance.
The Mifflin-St Jeor equation used here is the most validated BMR formula for adults. For endomorphs, the estimate is a solid starting point — track your weight for 2–3 weeks and adjust up or down based on real results.
Not necessarily fewer total carbs, but timing can help. Focus carbs around workouts when insulin sensitivity is highest. A moderate macro split (30% protein, 35% carbs, 35% fat) often works well for endomorphs, but individual response varies.