YOUR TRANSFORMATION TOOLBOX

Free tools to help you train smarter, eat better, and stay on track.

🔥 CALCULATE YOUR DAILY CALORIES

Get your Total Daily Energy Expenditure (TDEE) - the foundation of your nutrition plan.

CALCULATE YOUR DAILY CALORIES

Get your Total Daily Energy Expenditure (TDEE) - the foundation of your nutrition plan

🔥
Your TDEE (Maintenance) 2,450 calories/day
⬇️
Fat Loss 1,950 (-500 cal/day = -0.5kg/week)
⬆️
Muscle Gain 2,700 (+250 cal/day = +0.25kg/week)

📊 Your BMR (Basal Metabolic Rate)

1,780 calories/day

This is what your body burns at rest. Your TDEE includes daily activity.

🍗 Recommended Macros

Protein 160g (640 cal)
Fats 65g (585 cal)
Carbs 181g (725 cal)

💡 Pro Tips

  • Track for 2 weeks - TDEE is an estimate. Adjust based on real results.
  • Don't go extreme - Max 500 cal deficit for fat loss, 250-300 surplus for muscle.
  • Protein is key - 2g per kg bodyweight protects muscle during cuts.
  • Be consistent - Your body adapts to patterns, not perfect days.

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