Men: $BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5$ Women: $BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161$
$TDEE = BMR \times \text{Activity Factor}$
$Goal \text{ Calories} = TDEE + \text{Goal Adjustment}$
$Carbohydrates \text{ (g)} = \frac{Goal \text{ Calories} \times \% \text{Carbs}}{4}$