Enter personal info: Fill in your gender, age, weight, and height. Supports both metric (kg/cm) and imperial (lbs/ft/in) units.
Select activity level: Choose the option that best matches your daily routine and exercise frequency. Sedentary = desk job, no exercise. Light = 1-3 light workouts/week. Moderate = 3-5 moderate workouts. Very Active = daily exercise or physical job. Extreme = intense daily training + labor.
Choose a goal: Lose fat (300-500 cal deficit), Maintain (eat at TDEE), or Build muscle (300-500 cal surplus).
Get results: See your BMR, TDEE, target calories, and detailed macro breakdown in grams and calorie percentages.
| Nutrient | Cal/g | Recommended % | Sources |
|---|---|---|---|
| Protein | 4 | 15-30% | Chicken, fish, eggs, tofu, whey |
| Carbs | 4 | 40-60% | Rice, oats, potatoes, fruit, pasta |
| Fat | 9 | 20-35% | Olive oil, nuts, avocado, fatty fish |
Fat Loss: Create a 300-500 calorie deficit. Keep protein high (1.8-2.2g/kg) to preserve muscle. Moderate carbs (don't go below 130g). Recommended split: 35% protein, 35% carbs, 30% fat.
Muscle Gain: 300-500 calorie surplus. 1.6-2.2g/kg protein. Prioritize carbs for training performance. Recommended split: 25% protein, 50% carbs, 25% fat.
Maintenance: Eat at TDEE level. Balanced approach. Recommended split: 25% protein, 45% carbs, 30% fat. Monitor weight and adjust as needed.
The three main nutrients: protein (4 cal/g), carbs (4 cal/g), and fat (9 cal/g). Balancing them is essential for fitness and health.
1.6-2.2g per kg of body weight (0.73-1g per lb). A 70kg person needs 112-154g daily. Distribute across 3-4 meals.
BMR is the minimum to sustain life at rest. TDEE includes all activities. Eat below TDEE for loss, above for gain.
Uses the Mifflin-St Jeor equation, the most accurate BMR estimation formula. Results are starting points. Adjust based on actual progress over 2-3 weeks.
Very low carb (<100g/day) may cause low energy and reduced training performance. The brain needs at least 130g carbs/day. Adjust based on your activity level.