Want to lose fat, gain muscle, or maintain with confidence? Start with your TDEE (Total Daily Energy Expenditure) and a sensible macro split. Our new Calorie Coach does the math for you in seconds.

What is TDEE?

TDEE is the total number of calories you burn per day, including your Basal Metabolic Rate (BMR) and activity. We estimate BMR using the well‑regarded Mifflin–St Jeor equation, then multiply by an activity factor (1.2–1.9) based on your lifestyle.

Setting Your Goal

Choose a goal that matches your phase:

  • Lose (cut): Create a sustainable deficit. ~500 kcal/day ≈ ~1 lb/week.
  • Maintain: Stay around your TDEE to keep weight steady.
  • Gain (bulk): Add a modest surplus to support muscle growth.

Smart Macro Targets

Calorie Coach suggests balanced macros to support performance and recovery:

  • Protein: ~1.6–1.8 g/kg body weight
  • Fats: ~25–30% of total calories
  • Carbs: The remaining calories

This approach ensures adequate protein, enough fats for hormones and health, and carbs to fuel training.

How to Use the Calorie Coach

  1. Open the calculator: Calorie Coach.
  2. Enter your details (sex, age, height, weight, activity).
  3. Pick a goal and pace (e.g., 0.5–1.0 lb/week).
  4. Review your daily target and macros.
  5. Adjust weekly pace if you need a gentler or more aggressive approach.

FAQs

Is this medical advice? No—these are evidence‑based estimates for general guidance. Consult a professional for personalized advice.

Do I need to be 100% accurate? No. Use these numbers as a starting point, track progress for 2–3 weeks, and adjust.

Try it now: Get your personalized calories and macros with the Calorie Coach.

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