Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure is the total number of calories your body burns in a day, including basic functions and activity.
Why is activity fixed to sedentary?
This calculator keeps activity fixed at sedentary to keep estimates conservative and consistent. If you train a lot, your true maintenance may be higher.
What does Target Calories mean?
Target Calories is your estimated maintenance calories assuming sedentary activity. This tool uses that as the baseline for macro math.
What are Maintenance Calories on this page?
Maintenance Calories are shown as Target + 300 kcal. It is an optional reference point that some people use for a small surplus.
Why does protein default to 2 × (ideal weight ÷ 2.2)?
That formula converts your ideal body weight to kilograms and sets protein to about 2 g per kg, which is a common target for supporting muscle retention.
What does “Lock protein goal” do?
When locked, changing carbs or fat will not change protein. Carbs and fat will rebalance within whatever calories remain after your protein goal. When unlocked, protein will automatically move if you change carbs or fat so your totals stay balanced.
Are macros based on Target or Maintenance?
Macros are always calculated from Target Calories on this page.
How accurate is this calculator?
It is a starting estimate based on standard equations. Track results for 2 to 3 weeks and adjust calories up or down if weight is not moving the way you want.
Can I use this for weight loss?
Yes. Treat Target Calories as your baseline and then reduce calories below that level to create a deficit. Your exact deficit should be based on progress and adherence.
Can I use this for bulking?
Yes. The Maintenance Calories shown (Target + 300) can be used as a conservative starting point for a surplus. Adjust based on weekly rate of gain.