BMR
1,783
at rest
TDEE
2,763
maintenance
Target
2,211
Cut
Protein
180g
720 kcal
Carbs
234g
938 kcal
Fat
61g
553 kcal
Protein targets based on 1.00 g/lb of bodyweight (180 lbs). Adjust sliders to dial in your split.
Aggressive Cut
1,934 kcal
-829 kcal/day
Cut
2,211 kcal
-553 kcal/day
Maintenance
2,763 kcal
0 kcal/day
Lean Bulk
3,040 kcal
+276 kcal/day
Bulk
3,316 kcal
+553 kcal/day
Sources & Methodology
[1] Mifflin MD, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr, 51(2), 241–247.
[2] Katch VL, McArdle WD, Katch FI. (2011). Essentials of Exercise Physiology (4th ed.). Lippincott Williams & Wilkins.
[3] Helms ER, et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation. J Int Soc Sports Nutr, 11, 20.
[4] Antonio J, et al. (2016). A high protein diet has no harmful effects. J Nutr Metab, 2016, 9104792.
[5] Harris JA, Benedict FG. (1918). A biometric study of human basal metabolism. Proc Natl Acad Sci, 4(12), 370–373.
For educational purposes only — not medical advice. Consult a qualified healthcare provider.
Your Needs Change Over Time
TDEE Is a Starting Point, Not a Fixed Number
As your body composition shifts, activity levels change, and hormones adapt, your caloric needs evolve. What worked at the start of your journey may stall your progress months later. A coach can help you recalibrate your targets based on real-world data — not just a formula.
Book a Coaching Consultation