Improve body composition

Calorie targets that take body fat down while keeping your strength.

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

The calculators, in order

Start here Calorie Deficit Calculator
Estimate required daily calorie deficit for a target timeline and bodyweight change.
Then TDEE Calculator
Estimate your daily energy expenditure with Mifflin-St Jeor + activity factors.
Then BMR Calculator
Estimate basal metabolic rate and maintenance calories using Mifflin-St Jeor assumptions.
Then Macro Calculator
Convert calorie targets into protein, carbs, and fat grams for your goal.
Then Protein Intake Calculator
Get daily protein targets based on training level and goal.
Then Body Recomposition Planner
Plan body-fat reduction pace, deficit targets, and protein needs around a timeline.