SYSTEMM · CALCULATOR
./calculators/tdee-macros
● 08 · NUTRITION
TDEE + macros.
BMR via Mifflin, St Jeor, scaled to total daily expenditure by activity, then split into cut, maintain, and bulk macro targets with the protein floor pre, set.
● INPUTSYOUR PROFILE
Body + activity.
● OUTPUTSBMR · TDEE
Your numbers.
● BMR (Mifflin, St Jeor)
1782kcal / day
● TDEE (maintenance)
2762kcal / day
● Protein floor (1.0 g/lb)
180g / day
● Fluid baseline
2.7L / day
BMR is the calories burned by basic biology at rest. TDEE is BMR multiplied by activity. Protein floor is non-negotiable across all three phases below.
● Three phases, three plates
● CUT, 500 kcal
2262
kcal / day
PROTEIN216 g 38%
FAT72 g 29%
CARBS186 g 33%
RATE~ 1.0 lb/wk
● MAINTAIN
2762
kcal / day
PROTEIN180 g 26%
FAT81 g 26%
CARBS331 g 48%
RATE±0 lb/wk
● BULK, +300 kcal
3062
kcal / day
PROTEIN180 g 23%
FAT90 g 26%
CARBS395 g 51%
RATE~ +0.6 lb/wk
● HOW THIS WORKS
BMR uses Mifflin, St Jeor (1990), the most accurate equation in head-to-head against indirect calorimetry: 10 × weight (kg) + 6.25 × height (cm), 5 × age + 5 (M) or, 161 (F). TDEE = BMR × activity. Cut sets a 500 kcal deficit (target 1 lb/week loss). Bulk sets a 300 kcal surplus (target 0.5, 0.7 lb/week gain, the slower side because faster bulks add fat 1:1 with muscle).
● THE NON, NEGOTIABLES
Protein floor is 1.0 g per pound of bodyweight in cut and 0.9 g/lb in maintain and bulk. Fat floor is 0.4 g/lb in cut, 0.45 g/lb in maintain, 0.5 g/lb in bulk (below this hormones drop). Carbs absorb the remaining calories. Tinker with carbs, not protein.