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Nutrition Calculator Suite
Calculate your TDEE, macros, and meal plan for optimal muscle growth and fat loss.
Your Information
BMR
Basal Metabolic Rate
0
cal/day
TDEE
Total Daily Energy
0
cal/day
Target Calories
Maintain
0
maintenance
Macro Breakdown
Protein
0g
0 calories
NaN% of total
0.0g/kg bodyweight
Carbs
0g
0 calories
NaN% of total
0.0g/kg bodyweight
Fats
0g
0 calories
NaN% of total
0.0g/kg bodyweight
NaN%
NaN%
NaN%
Meal Planning
Per Meal Targets
calories:0
Protein:0g
Carbs:0g
Fats:0g
Timing Tips
- • Eat protein every 4-5 hours for optimal muscle protein synthesis
- • Have your largest carb meal post-workout for recovery
- • Include protein and carbs pre-workout (2-3 hours before)
- • Spread meals evenly throughout the day for steady energy
Supplement Recommendations
Essential Supplements
- • Protein Powder - if struggling to hit protein targets
- • Creatine Monohydrate - 5g daily for strength/size
Beneficial Supplements
- • Caffeine - pre-workout for performance boost
- • Vitamin D - if deficient, supports testosterone
- • Omega-3s - if low fish intake, reduces inflammation