Sex
Male
Female
Unit
Metric (kg / cm)
Imperial (lb / in)
Weight (kg)
Height (cm)
Age
Activity Level
Sedentary — Desk Job, No Training
Lightly Active — 1-3 Sessions Per Week
Moderately Active — 3-5 Sessions Per Week
Very Active — 6-7 Sessions Per Week
Extremely Active — Physical Job + Training
Goal
Cut — Lose Fat, Keep Muscle
Maintain — Recomp
Bulk — Build Muscle
Meals Per Day
Not Set
3 Meals
4 Meals
5 Meals
6 Meals
Clear All
Calories use Mifflin-St Jeor. Protein and fat are set per kilogram of bodyweight, with carbohydrates filling the remainder — the standard approach for lifters.
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Enter your details to calculate your daily macros
★ Daily Target
0
kcal
Daily Calorie Target
Protein
0
g
0
% ·
0
kcal
Carbs
0
g
0
% ·
0
kcal
Fat
0
g
0
% ·
0
kcal
Maintenance (TDEE)
0
kcal
Adjustment
0 kcal
Protein Per Kilogram
0
g/kg
Per-Meal Split