Free tool · nutrition
TDEE & macro calculator
Maintenance calories, cut and bulk targets, and a macro split from your stats — the baseline every training plan starts from.
FAQ
How is TDEE calculated?
BMR is estimated with the Mifflin-St Jeor equation from your sex, age, weight, and height, then multiplied by an activity factor to get total daily energy expenditure. It's an estimate — track real intake and weight to dial it in.
What protein should I eat?
This tool defaults to ~2 g/kg of bodyweight, a common target for people training hard. Individual needs vary; use it as a starting point.
Educational estimate, not medical or nutrition advice.