Calculate your Calorie Target Gender Male Female Age Height (ft & in) You can type 5ft 10, 5'10, 5 10, 5-10, or 70in Current Weight (kg) How hard do you want to push? Gentle (≈10%) Steady (≈15%) Standard (≈20%) Hard (≈25%) Max (≈30%) Show suggested protein target + example macro split BMR (used as Maintenance) — Mifflin–St Jeor Deficit Target — 20% below BMR Protein target — ~1.8–2.2 g/kg/day Example split — Protein / Carbs / Fats Starting points — adjust to hunger, energy, training, and progress. ⚠️ Target is quite low. Consider a gentler deficit if energy, sleep, or training quality drop. Powered by TBH Training Studio
