1. Your Details
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2. Activity Level
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3. Goal
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Free starting point • Adjust from real results
Your Results
Your Maintenance Target
2,829
Calories Per Day
Protein30%212g
Carbs40%283g
Fats30%94g
Calorie Targets
Fat Loss Target2,329cal/day
Aggressive Fat Loss2,079cal/day
Maintenance2,829cal/day
Lean Gain Target3,079cal/day
Higher Gain Target3,329cal/day
Use this as a starting estimate. Track bodyweight for 10-14 days and adjust calories based on real progress.