Your profile
Maintenance
—
cal/day (TDEE)
Lose weight
—
500 cal deficit
Gain muscle
—
300 cal surplus
BMR
—
at rest calories
Breakdown
BMR (Mifflin-St Jeor)—
Activity multiplier—
TDEE (maintenance)—
-500 cal (lose ~0.5kg/wk)—
+300 cal (lean bulk)—
Macro split
Protein
—
— cal
Carbs
—
— cal
Fat
—
— cal
Total
—
calories/day
Daily protein
—
grams / day
Per meal (3x)
—
grams / meal
Per kg
—
g / kg bodyweight
Protein sources — per 100g
Chicken breast31g protein
Canned tuna26g protein
Greek yogurt10g protein
Eggs (per egg)6g protein
Cottage cheese12g protein
Whey protein (scoop)25g protein
Daily water
—
liters / day
In glasses
—
250ml glasses
With exercise
—
liters / day
Your daily glasses
Each 💧 = 250ml glass
Base (weight × 35ml)—
Add for activity—
Add for hot weather+ 0.5 L
Total recommended—