Your Baseline Stats:
LBM (Lean Body Mass): 0 lbs
BMR (Base Metabolic Rate): 0 cal
TDEE (Total Daily Energy Expenditure): 0 cal
Grams%
Grams%
Grams%
Disclaimer: This tool is for informational purposes only and does not constitute medical advice. The calculations are estimates based on standard formulas (Katch-McArdle) and may not accurately reflect your individual metabolic needs. Always consult a qualified healthcare professional or registered dietitian before starting any new diet or exercise program.
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Goal: Select cutting, maintaining, or bulking to set your calorie target automatically.
Weight and Body Fat: Used to calculate your Lean Body Mass (LBM) and TDEE (Total Daily Energy Expenditure), which is the total calories your body burns in a day.
Activity Level: Pick what best matches your weekly exercise habits.
Calories are the anchor: Edit calories and macros scale proportionally. Edit grams and calories update. Edit a percentage and that macro's grams update.
Percentages: All three should add up to 100%. Fields turn red if they do not.
Reset: Returns everything to the recommended defaults for your goal.
Tip: 15 to 20% body fat for most active males, 22 to 28% for most active females. Erring slightly high gives more conservative protein targets.
