Your TDEE is the foundation of every physique goal. Get your number, then build from it.
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UNITS
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BIOMETRICS
⚡
LIFESTYLE
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GOAL
Please fill in all required fields (Age, Height, Weight).
Your Daily Maintenance Calories
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kcal / day
—
🔥 Cut
—
kcal/day
⚖️ Maintain
—
kcal/day
💪 Bulk
—
kcal/day
Macro Breakdown — Maintenance
Protein
—g
Carbs
—g
Fats
—g
BMR
—
kcal at rest
Weekly Total
—
kcal / 7 days
Formula
—
used
Weekly Calorie Targets
🔥 Cut (500 kcal deficit)
—
⚖️ Maintain
—
💪 Bulk (300 kcal surplus)
—
These numbers are evidence-based estimates. Track your weight for 2–3 weeks and adjust ±100–200 kcal based on real results. The scale and the mirror are your true feedback.
Ready to eat right?
Get Your Free Meal Plan
Built from your exact numbers. Personalized to the foods you actually eat. 7 days, every meal, every macro.
Free Meal Plan
Build Your Meal Plan.
Answer 6 questions. We'll build a full 7-day plan around your — daily calorie target.
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PROTEIN SOURCES
Select all that you enjoy eating.
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CARB SOURCES
Select all that you enjoy eating.
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FAT SOURCES
Select all that you enjoy eating.
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MEALS PER DAY
How many meals do you want per day?
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DIETARY RESTRICTIONS Optional
Select all that apply.
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COOKING PREFERENCE
How much time do you have to cook?
Please select at least one option from Proteins, Carbs, and Fats.
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