Nutrition & Macro Calculator

Fast, science-based targets for calories, macros, hydration, and performance — for anyone training or recomposing. BETA

Your Details

Units

Scales BMR → TDEE.

Advanced options (macro ranges, equation, hydration, caffeine)

General: 1.6–2.2 g/kg. Cutting or lean: 2.0–2.6 g/kg.

Avoid < ~0.6 g/kg long term.

Used only for Katch–McArdle.

Your Targets

Daily Calories

—

Protein

— g

Fat

— g

Carbs

— g

Protein—%
Fat—%
Carbs—%

Performance Add‑Ons

  • Hydration target: water/day (baseline). Add 350–700 mL per 30 min intense training.
  • Caffeine guideline: 45–60 min pre‑training (avoid within ~8 h of bedtime).
  • Creatine: daily, any time. Consistency > timing.
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FAQ

How accurate is this calculator?

All calculators estimate energy needs using population equations. Start here, then adjust calories ±5–10% based on weekly trends in weight, performance, and recovery.

What macro ranges do you recommend?

Protein 1.6–2.2 g/kg (up to 2.6 g/kg when cutting or very lean), fat 0.6–1.0 g/kg, carbs fill remaining calories. Ensure adequate dietary variety and micronutrients.

Why cap cutting and bulking adjustments?

Defaults cap deficits at −20% and surpluses at +15% to protect training quality and recovery. Advanced lifters may use different strategies short‑term.