How this works

Your BMR (Basal Metabolic Rate) is the calories your body burns at total rest, calculated with the Mifflin–St Jeor formula — the most accurate equation in general use. Multiplying BMR by your activity level gives your TDEE (Total Daily Energy Expenditure), the calories you burn in an average day including movement and training.

From there, your target calories adjust up or down depending on your goal, protein is set at 2.2g per kg of bodyweight to protect muscle, fat is fixed at 25% of total calories for hormone health, and carbs fill the remainder to hit your target. This is a solid starting point — a real coaching plan adjusts these numbers weekly based on how your body actually responds.

• Peptide Reconstitution Calculator
• One-Rep Max Calculator
• Water Intake Calculator