Know your numbers.
Then go earn them.
Get a daily calorie target and a full macro split for cutting, maintaining, or bulking. Built the same way we coach it at R&G: protein first, a pace you can actually hold, and no crash diet math.
Your details
Everything updates live. Add body fat if you know it for a more precise lean mass estimate.
About 20 percent below maintenance. Steady fat loss while holding muscle and training hard.
Mifflin St Jeor is the most accurate for the general population. Katch McArdle uses lean body mass, so it needs an accurate body fat number.
Eat this daily
A 20 percent deficit from maintenance.
Per meal split
Split evenly across 4 meals. Put a little more protein and carbs around training if that helps you perform.
| Per meal | Protein | Carbs | Fat | Cal |
|---|---|---|---|---|
| Each of 4 meals | 46g | 50g | 20g | 561 |
Your timeline
Add a goal weight on the left to see an estimated timeline and finish date.
How this calculator works
Find your maintenance
We estimate your BMR from sex, age, weight, and height, then multiply by activity to get your TDEE. That is the calories where you neither gain nor lose.
Set the goal
Cut subtracts 10 to 25 percent. Maintain stays at TDEE. Bulk adds 5 to 15 percent. Bigger is not always better. Faster cuts cost muscle, faster bulks add fat.
Set protein first
Protein is set from body weight first to protect muscle. Fat is set next for hormones and satiety. Carbs fill the rest and fuel training.
| Goal | Calorie target | Protein guide | Realistic pace |
|---|---|---|---|
| Lose fat | 10 to 25% below TDEE | 1.0 g per lb body weight | 0.5 to 1.0% of body weight per week |
| Maintain | At TDEE | 0.8 g per lb body weight | Weight stable, strength slowly up |
| Build muscle | 5 to 15% above TDEE | 0.85 to 1.0 g per lb body weight | 0.25 to 0.5% of body weight per week |
Track your weight as a 7 day average for two weeks before you adjust. One day means nothing. If the average is not moving toward your goal after two consistent weeks, adjust by 100 to 150 calories and check again.
Numbers do not work if the training does not.
At R&G Fitness in McKinney we coach this in person: group training, semi private training, and nutrition accountability so the plan survives real life. New prospects get 2 free sessions. Come a few minutes early to sign your waiver.
Get directions to R&G Fitness- Protein: meat, fish, eggs, Greek yogurt, cottage cheese, whey
- Carbs: rice, oats, potatoes, fruit, whole grains, beans
- Fats: olive oil, nuts, seeds, avocado, egg yolks
- Mostly whole foods, mostly of the time
Common questions
How accurate is this calculator?
It is a strong starting estimate, not a lab measurement. Use it for two weeks, track honestly, and adjust from your real trend. That feedback loop is more accurate than any formula.
What if I do not know my body fat percentage?
Leave it blank and use Mifflin St Jeor. Lean mass and fat mass will be estimated from a standard formula and labeled as estimated. If you have a DEXA, InBody, or caliper result, enter it and switch to Katch McArdle.
Why is protein so high on a cut?
In a deficit your body will break down muscle if protein and training are too low. Higher protein helps you keep muscle, stay fuller, and look leaner at the same weight loss.
Should I eat less on rest days?
You can, but most people stick better with the same target every day. Your weekly average matters more than perfect day to day cycling. Simpler wins for consistency.
What pace should I pick?
Standard is the sweet spot for most people. Pick Mild if you have been dieting a long time, have a high stress season, or only have a little to lose. Pick Aggressive only for a short block with coaching and high protein.