Body Recomposition Macro Calculator
Compute target calories and macronutrient split for a cut, maintenance or gain phase using TDEE and a percentage offset.
How to Use the Body Recomposition Macro Calculator
- Enter TDEE in kcal/day.
- Enter body weight.
- Select phase.
- Enter percent offset (e.g. 20 for a 20% cut).
- Click Calculate.
使用例
- •Bodybuilding prep.
- •Strength-sport off-season planning.
- •General fat-loss or lean-gain diets.
計算式
Target kcal = TDEE × (1 ± offset/100). Protein = weight × 2.2 g. Fat ≈ 25% kcal / 9. Carbs = remainder / 4.
よくある質問
How do I find my TDEE?
Use a BMR formula (Harris-Benedict or Mifflin-St Jeor) multiplied by an activity factor (1.2 sedentary to 1.9 very active).
Why 2.2 g/kg protein?
Evidence suggests ~2.0–2.4 g/kg preserves lean mass during cuts and supports growth during surpluses for trained athletes.
Medical disclaimer
Educational only. Not a substitute for registered dietitian or clinical advice, especially with kidney, liver or metabolic conditions.