Calculate your precise protein, carbs, and fats for your specific goals. Science-backed. Zero guessing.
What these numbers mean and how to use them.
Calories your body burns at complete rest. This is the minimum energy needed to keep your body alive (breathing, circulation, cell production). We use the Mifflin-St Jeor equation for accuracy.
Your total calorie burn including activity. This is BMR × Activity Multiplier. This is your maintenance calories - eat this amount to maintain weight.
Set at 2.2g per kg (1g per lb) for muscle building/preservation. Protein has 4 calories per gram. Essential for recovery and growth. Non-negotiable.
Set at 25% of total calories for hormone production. Fat has 9 calories per gram. Critical for testosterone, vitamin absorption, and cell health. Minimum 0.6g per kg bodyweight.
Remaining calories after protein and fat. Carbs have 4 calories per gram. Your primary energy source for training. Adjust based on training intensity and goals.
Cut: -500 cal/day (1lb/week loss). Bulk: +300-500 cal/day (0.5-1lb/week gain). Monitor weekly and adjust as needed. Track weight average over 7 days.