Calculate your precise daily calorie and macronutrient targets based on your unique metabolism, activity level, and goals.
Precision Nutrition
CALORIES & MACROS
Enter your stats below to determine your Total Daily Energy Expenditure (TDEE) and optimal macronutrient split.
Physical Stats
Lifestyle & Goals
Common Questions
FAQ
Why is protein set so high for cutting?
When in a calorie deficit, your body risks breaking down lean muscle tissue for energy. High protein intake (1.8-2.2g per kg) spares muscle mass and maximizes satiety, making your cut more sustainable.
Can I swap carbs and fats based on my preference?
Yes! Once your protein target and calorie ceiling are established, the split between carbohydrates and dietary fats can be adjusted to fit your dietary preferences (e.g. higher carb for endurance vs higher fat for keto).
How often should I adjust my macros?
Adjust your macros every 3 to 4 weeks or whenever body weight progress stalls for more than 14 consecutive days.