Tools · 03
Calorie & macro planner.
A reference point for a cut, a maintenance stretch or a lean gain. Enter real numbers, get a range, then adjust from what your body does.
Calorie and macro calculator
Maintenance
2,451cal
BMR
1,783 cal
2,084
Cut −15%
2,451
Maintain
2,696
Gain +10%
Daily protein target
126–180 g
0.7–1 g per lb of bodyweight.
Estimates only — use them as a starting point, then adjust with a coach based on your training, weight trend and recovery.
Using the range
Start here, then adjust.
The calculator does not know your training, your sleep or how your body responds. It gives you a defensible starting point. The scale, the tape and your gym performance tell you what to change.
Body recomposition coaching →BMR is not your day
Basal metabolic rate is the cost of being alive at rest. Your total daily energy expenditure adds training, walking, work and digestion through the activity multiplier.
Protein is a target, not a guess
The range is 0.7–1 gram per pound of bodyweight. Higher is not automatically better, but the range gives you room to protect muscle while calories are low.
Not medical or dietetic advice
This is a general estimate for healthy adults. If you have a medical condition, are pregnant, or have a history of disordered eating, talk to a qualified professional before changing your intake.
Other tools
Keep going.
Numbers into a plan
A coach can see the trend.
Bring your calories and your training log to a coaching session. A coach can help you decide what to change and when.