Find out exactly how much to eat to hit your goal — no guesswork, no BS.
Your Details
Activity Level
Your Goal
Your Results
Basal Metabolic Rate
Calories burned at rest
—cal
Maintenance Calories
TDEE with your activity level
—cal
Daily Calorie Target
Based on your goal
—cal
Protein
0.8–1g per lb of bodyweight
—g
Carbohydrates
Scaled to your activity level
—g
Fat
0.35–0.5g per lb of bodyweight
—g
⚠️ These are estimates, not gospel. Individual results vary based on metabolism, muscle mass, hormones, sleep, stress, and a dozen other factors. Use these numbers as a starting point and adjust based on how your body actually responds over 2–3 weeks.
Want a plan built around these numbers?
Numbers are just the start. Get a training and nutrition plan that actually fits your life — built around you.
