Dialing in your diet? Enter your stats below and get your daily calorie target plus exact protein, carb, and fat grams. Flip on GLP-1 Mode if you're running retatrutide, tirzepatide, or semaglutide — it protects your muscle while the fat comes off.
TDEE is your Total Daily Energy Expenditure — the calories you burn in a day. We calculate it from your body stats and activity, then build your calorie target and macros around your goal. On a GLP-1? Flip the toggle and the math shifts to defend your lean mass.
We calculate BMR with the Mifflin-St Jeor equation, then multiply by your activity level to get TDEE (maintenance calories). Your goal sets the adjustment: a deficit to lose, a surplus to gain. Protein is set per pound of bodyweight to protect muscle, fat to a healthy floor, and carbs fill the rest.
On retatrutide, tirzepatide, or semaglutide, appetite suppression makes severe under-eating easy — which burns muscle alongside fat. GLP-1 Mode caps your deficit, raises your protein floor to ~1 g per pound of goal weight, and flags any target that falls below your BMR. Slower, muscle-sparing fat loss beats the scale dropping fast while you lose lean mass.
This calculator is an educational tool only and does not constitute medical, nutritional, or weight-loss advice. Calorie and macro estimates are starting points based on population averages — your real needs vary. Always work with a qualified healthcare professional before starting any diet, training, or compound protocol.
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