Free Calorie
Calculator
Calculate Maintenance Calories (TDEE) and receive a suggested macro split.
Calculating
Crunching the numbers...
Daily Maintenance (TDEE)
2500
Calories per day
Fat Loss Goal
2200 kcal
Muscle Gain Goal
2800 kcal
Suggested Split
Carbs
250g
40%
Protein
187g
30%
Fat
83g
30%
About Your Results
Maintenance (TDEE)
This is your Total Daily Energy Expenditure. Eating this amount keeps your weight stable. Use this as your baseline.
Goals & Targets
Fat Loss: A ~15% deficit designed to burn fat while preserving muscle.
Muscle Gain: A ~10% surplus to provide the energy needed for muscle synthesis.
Top Tip from Coach Chris
"Calculators are starting points, not laws. Track your weight for 2-4 weeks. If it doesn't move in the direction you want, adjust your calories by 100-200 and re-evaluate. Consistency beats perfection."