Get precise calorie and macro targets for your cutting or bulking phase based on your body stats.
Your Stats
Phase Selection
Results
Cutting: A calorie deficit of 250–750 kcal/day below TDEE to lose fat while preserving muscle. Higher protein intake (0.8–1.2g/lb of lean body mass) is critical during a cut to minimize muscle loss.
Bulking: A modest calorie surplus of 200–400 kcal/day above TDEE. A "lean bulk" minimizes fat gain while supporting muscle growth. Aggressive bulks (500–700 kcal surplus) build mass faster but with more fat gain.
Body Recomp: Eating at maintenance while training hard. Works best for beginners or people returning from a break. Slower progress but no dedicated cut/bulk phase needed.
Macro targets: Protein (4 kcal/g) is set by lean body mass. Remaining calories split ~40–50% carbs, 20–30% fats based on preference.
⚠️ These are evidence-based estimates. Individual results vary based on training, sleep, hormones, and genetics. Consult a registered dietitian for a personalized nutrition plan.