NO LOGIN REQUIRED • INSTANT CALIBRATION

Calibrate Your Daily Calories & Macros

Science-backed TDEE, BMR, and macro targets tailored to your body, pace, and training schedule.

1. Your Biometrics

Biological Sex

Age (years)

yrs

Body Fat % (Optional)

Height

Current Weight

2. Activity & Training Level

3. Primary Goal

Progression Pace

Goal Weight (kg)

Macro Strategy

Meals Per Day

OPTIMAL FAT LOSS TARGET

2,240 kcal / day

Projected to reach 72 kg in ~12 weeks

Maintenance (TDEE) 2,740 kcal

Resting (BMR) 1,768 kcal

PROTEIN 31%

172g

688 kcal

CARBS 44%

246g

984 kcal

FATS 25%

63g

567 kcal

Per Meal (4x/day) 560 kcal • 43g P

Daily Hydration 3.1 Liters

Daily Fiber 31g

All Calorie Zones for Your Body

Click any zone below to lock it as your active daily target.

2,240 KCAL LEFT

TARGET 2,240

EATEN 0

Today's Macro Calibration

Protein 0g / 172g

Carbohydrates 0g / 246g

Dietary Fats 0g / 63g

Hydration 0.0 / 3.1 L

Log Food or Meal

Or Add Custom Food / Quick Macros

Food / Meal Name

Calories (kcal)

Protein (g)

Carbs (g)

Fats (g)