Daily Calories & Macros

Validated equations (Katch-McArdle if body-fat known; otherwise Mifflin-St Jeor).
Protein: essential for muscle repair and recovery.
Fats: critical for hormones, brain function, and joint health.
Carbs: the body’s primary fuel—especially for high-intensity training.

Metric Imperial

Sex

Age

Height (cm)

Weight (kg)

Body-fat % (optional) Uses lean-mass equation if provided.

Activity Level

Goal

Adjustment

Coach note: target weekly change ~0.5–1.0% bodyweight for sustainable results.

RMR

—

Resting metabolic rate

TDEE

—

Includes activity

Target

—

Based on goal

Suggested Daily Macros

ℹ️ Protein provides amino acids for muscle repair, recovery, immune health, and long-term performance.

ℹ️ Dietary fats support hormones, brain function, and joint health. A minimum of 0.6 g/kg is recommended.

ℹ️ Carbohydrates are the body’s primary energy source, fueling high-intensity training and replenishing glycogen stores.

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Educational use only. Not medical advice.