TDEE & Macro Split

Use your stats to get a calorie target and daily protein/carbs/fats.

Your details

We use the Mifflin-St Jeor equation and a simple activity factor.

Sex

Age

Weight (kg)

Height (cm)

Activity level

Choose the closest match to your usual week.

Goal

Protein (g per kg)

1.6–2.2 g/kg is a common range for lifting.

Ready when you are.

These are estimates. Use them as a starting point, then adjust based on progress.

BMR: – TDEE: – Goal: –

Maintenance calories

– kcal

Goal calories

– kcal

Protein
–

– g

Fats
25% of calories

– g

Carbs
Remaining calories

– g

1 g protein ≈ 4 kcal, 1 g carbs ≈ 4 kcal, 1 g fat ≈ 9 kcal. If you track macros closely, round to easy numbers you’ll actually stick to.