🔥 Nutrition · Calories · Macros · Meal Targets
✦ AIStop Guessing Your Calories.
Enter your stats, pick your goal — cut, maintain, or bulk — and get your exact daily calorie target, macro split, and per-meal breakdown. Updated instantly every time you adjust anything.
From $9/month
All 10 products included
Less than one session with a nutritionist. Your personal targets, recalculated whenever your goal changes.
Mifflin-St Jeor formula · Works for any goal · Any body weight · Any unit system
You can't out-train a bad nutrition plan. But you can't fix nutrition if you don't know your numbers.
This is for you if…
You train consistently but your body composition isn't changing — and you don't know why
You've tried calorie counting but never had a reliable starting number
You're preparing for a cut or a bulk and need a structured plan, not a rough estimate
You want to know exactly how much protein you need per meal, not just per day
You track macros but don't know what split to use for your specific goal
Sound familiar?
Most people hit at least three of these before they realise what's missing.
Generic online calculators give you one number with no context.
A number without a goal, a macro split, and a meal breakdown is useless. Knowing you need "2,400 calories" doesn't tell you how much protein to eat at lunch, or whether 30% fat is right for your cut.
Your goal changes. Your numbers should too.
Switching from a cut to a bulk means completely different macros, not just a higher calorie target. Most people recalculate from scratch every time. This planner recalculates everything in one click.
Daily totals don't help you at mealtime.
Knowing you need 160g of protein per day is abstract. Knowing each of your 4 meals needs 40g of protein — that's actionable. The per-meal breakdown makes daily targets real.
You don't know if your protein intake is actually high enough.
Most people think they eat enough protein. Most don't. This planner shows you exactly how many grams per kg bodyweight you're targeting — with a slider to adjust between 1.4 g/kg and 2.8 g/kg based on your training intensity.
How it works
Enter your stats
Gender, age, weight, height, activity level. Metric or imperial — switch any time. Takes 30 seconds.
Pick your goal
Aggressive cut (−500 cal), mild cut, maintain, or lean bulk (+300 cal). Protein and fat targets adjust automatically for each goal.
See your exact targets
BMR, TDEE, daily calorie target, macro grams, percentage splits, and a per-meal breakdown — all recalculated live as you adjust sliders.
Preview
A sneak peek at the interface. Subscribe to unlock the full interactive tool.
TDEE & Macro Planner
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Create a free account to get started, or subscribe for the full library.
What you get
Included in all subscription plans. Subscribe once, access all 10 products.
Mifflin-St Jeor BMR formula — the most accurate equation for most adults
4 goal modes — aggressive cut (−500), mild cut (−250), maintain (TDEE), lean bulk (+300)
Protein slider — adjust from 1.4 to 2.8 g/kg bodyweight based on your training intensity
Fat percentage slider — set minimum fat from 20% to 40% of total calories
Live macro bar — protein/carbs/fat shown as proportional colour bands, updates instantly
Per-meal breakdown — 2 to 6 meals/day, equal split of all macros and calories per meal
BMI + ideal body weight reference — Devine formula for context, not obsession
Metric and imperial — switch between kg/cm and lbs/ft-in at any time
Auto-saves — your stats and settings persist across browser sessions
Works offline — no internet needed after loading
You can't out-train a bad nutrition plan. But you can't fix nutrition if you don't know your numbers.
Subscribe and unlock all 11 products — fitness, finance, career, and lifestyle tools — synced across every device.
Subscribe from $9/month →Cancel anytime · All 11 products included · Progress synced
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Frequently asked
Mifflin-St Jeor (1990). It's widely considered the most accurate formula for most adults and is recommended by dietitians over the older Harris-Benedict equation. Your BMR is multiplied by your activity factor to get your TDEE (Total Daily Energy Expenditure).
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Included in all plans · From $9/month
Your daily calories and macro targets. Calculated in 60 seconds.
Subscribe and access all 11 tools — fitness, finance, career, and lifestyle. Progress synced across every device.
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