your fitness GPS

Macro & TDEE Calculator

Macros, Calories, Refeed Days, Metabolic Factor & More

This calculator isn’t just numbers on a screen ...it’s like a GPS for your body. You punch in where you are and where you want to go, and it maps out the exact route with your macros, calories, and pace. Whether you’re leaning down, building up, or holding steady, it adjusts for you. The extras make it even easier: a refeed builder to plan high days without blowing your week, a metabolism “snapshot” to see how strong your engine is, and reality checks that keep your rate on track. It even translates calories into real-world cardio sessions or step counts, so instead of guessing, you know exactly what to do.

Macro & TDEE Calculator

Built for physique athletes and lifestyle clients. Toggle units, set goal, and get macros instantly.

Basics
Additional Info

Lean‑mass protein and the Katch‑McArdle equation unlock when you enter a body‑fat %.

Goal

Tip: For competitors deep in prep, stay conservative on rate once you're within 6–8 weeks to protect fullness.

Advanced macros
BMR / RMR
—
Mifflin‑St Jeor
TDEE
—
Goal Calories
—
Maintenance
MacroGrams / daykcal
Protein——
Fat——
Carbs——
Total—
Per‑meal (×4)
Protein
—
Fat
—
Carbs
—
Want a coach to eliminate the guesswork? Book a free consult.
Estimates use Mifflin–St Jeor or Katch–McArdle (if %BF provided) with standard activity multipliers. Outputs are starting points—not guaranteed accurate—because metabolism varies and activity ratings are subjective. Prep athletes may need tighter, coach‑guided adjustments.

Refeed / High‑Day Builder

Simple mode: each refeed day adds carbs by a %. Weekly calories are auto‑equated.

Baseline
Strategy
Extra refeed kcal are pulled from normal days (carbs first) to keep **weekly total** = baseline × 7.
Weekly calories are equated to baseline × 7 by adjusting normal days.
DayProtein (g)Fat (g)Carbs (g)kcal
Baseline kcal/day—
Planned weekly total—
Baseline weekly total—
Per‑meal (×4)
Normal day
—
—
—
Refeed day
—
—
—
Need a coach for deeper customization? Book a free consult.

Metabolic Factor (MF)

The Metabolic Factor is a snapshot of how strong and efficient your metabolism is in supporting your physique, performance, and long-term health goals.

Manual Inputs
lb
lb/week (enter 0 if maintaining)

Tip: If you’re down ~1.0 lb/week at 2,200 kcal, maintenance ≈ 2,700 kcal (adds ~500 kcal/day).

Adjusted maintenance
—
Normalized using 500‑rule
Metabolic Factor
—
—
Zone
—
—
What this means
—
Want a coach to move you up a zone? Book a free consult.
MF zones reflect how efficiently you can diet, recover, and retain muscle. Inputs are self‑reported; for prescription macros, use the Macro & TDEE calculator above.

Rate Reality Check

Are you on pace for your goal? Enter your current trend and target—get the daily kcal tweak or LISS minutes to lock pace.

Current
Use 0 if maintaining
Goal
Gap to goal
—
—
Required rate
—
lb/week
Status
—
—
One‑line fix
—
Estimates assume the 3,500 kcal/lb rule and moderate LISS. Actual response varies—coaching dials this in.
Tighten the plan
For a full week‑by‑week plan (calories, macros, cardio progression), hop on a quick consult—custom beats generic every time.

Cardio & Steps Translator

Turn a calorie change or target rate into **session length** (LISS) and **steps/day**. Pick your pace and session split.

Inputs
lb
We’ll show minutes per session
Negative = more deficit (lose); positive = surplus (gain)
Kcal change / day
—
—
Session length (moderate)
—
3.0 mph (MET≈4) · @ 5×/wk
Steps / day (moderate)
—
Daily average
IntensitySpeedkcal/minSteps / dayMin / session
Dial it in with us
Assumes **~3,500 kcal/lb**, and **~2,000 steps/mile** (≈**1,250 steps/km**). Minutes use steady-state MET estimates; real burn varies—coaching refines this to your trend, MF zone, and training split.