Nutrition Calculator
Build your calorie and
macro plan, live.
Adjust anything on the left — your BMR, TDEE, and daily macros update on the right as you go.
01 · About you
The inputs
Katch-McArdle
Sex
02 · Activity
How active are you on a typical week?
03 · Goal
Pick a direction.
Calorie deficit
10%
04 · Protein emphasis
Your daily target
10% deficit
Katch-McArdle
2,978
kcal / day
Protein
218 g
872 kcal
Fats
83 g
747 kcal
Carbs
340 g
1,359 kcal
vs TDEE
-331 kcal
BMR
2,135 kcal
TDEE
3,309 kcal
BMR × 1.550
Rough weight change
With a 10% deficit, expect roughly 301 g lost per week. Actual change depends on training, sleep, and adherence.
Body composition
Lean mass
81.7 kg
Fat mass
13.3 kg
Method · Katch-McArdle → BMR × Activity → ± 10% goal delta