Calorie Calculator

Sex

Age (years)

Height (cm)

Weight (kg)

Workouts / week Goal Aggressiveness (optional)

Tip Track results for 2–3 weeks and adjust by ±100–200 kcal if needed.

Result

BMR (resting calories)

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TDEE (maintenance/day)

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Target (based on goal)

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Activity factor

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Simple split: higher protein, moderate fat, the rest carbs. Adjust as you prefer.

Protein (g/day)

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~1.8 g/kg (cut) / ~1.6 g/kg (bulk)

Fat (g/day)

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~0.8 g/kg (healthy minimum)

Carbs (g/day)

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remaining calories

Note: If you are under 16, pregnant, or have medical conditions, talk to a doctor/nutritionist.