Fitness Calculator
Calculate your BMR, TDEE, and macronutrient requirements for optimal fitness performance and body composition goals.
FREE Calculator
Fitness Calculator
Enter your details to calculate calorie and macro targets
Your Targets
Complete the form to see your nutrition targets
BMR, TDEE, and macronutrient breakdown
Understanding BMR & TDEE
BMR (Basal Metabolic Rate)
Calories burned at complete rest - the energy your body needs just to survive.
TDEE (Total Daily Energy Expenditure)
Total calories burned per day including all activity. Used as baseline for goal setting.
Formula: We use the Mifflin-St Jeor equation, the most accurate for most adults.
Macro Guidelines
- PProtein: 1g per lb bodyweight for muscle building/retention
- FFats: 25% of calories for hormone health
- CCarbs: Remaining calories for energy and performance
Tip: Adjust ratios based on your specific goals and how your body responds.
Getting Started
These calculations provide a starting point. Track your progress for 2-3 weeks and adjust based on results. If losing too fast, add calories. If not losing, reduce by 100-200 cal/day. Consistency and patience are key to reaching your fitness goals.