Nutrition

Macros built from your numbers.

Calorie and macro targets come from published equations — Mifflin-St Jeor for BMR, standard activity multipliers for TDEE — then adjust to your goal.

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Try the BMR & macro calculator

NutritionSample data

BMR

1,718kcal

Mifflin-St Jeor

TDEE

2,663kcal

Moderate · ×1.55

2,663kcal / day

Protein150 g23%
Carbohydrates349 g52%
Fat74 g25%

Sample profile: 30 y · 178 cm · 75 kg · maintain

What you get

Targets from equations, not guesses.

BMR by equation

Mifflin-St Jeor by default, with Harris-Benedict available for comparison.

Five activity levels

TDEE multiplies BMR by 1.2 for sedentary days up to 1.9 for very active ones.

Goal-aware targets

Cut: −500 kcal and 2.4 g protein per kg. Maintain: 2.0 g/kg. Bulk: +300 kcal and 2.2 g/kg.

A balanced split

Fat is set at 25% of calories and carbohydrates fill the remainder.

How it works

From log to progress in 3 steps.

1
Enter your profile
Age, height, weight, sex and a typical activity level.
2
Choose a goal
Cut, maintain or bulk. Protein and calories adjust with it.
3
Get daily targets
Calories plus protein, carbohydrate and fat in grams, recalculated whenever your numbers change.

What’s measured

Every number has a source.

BMR: Energy used at rest, in kcal
TDEE: BMR × activity multiplier
Calorie goal: TDEE adjusted for your goal
Protein: 2.0–2.4 g per kg of body weight
Fat: 25% of daily calories
Carbohydrates: The calories that remain

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Keep exploring

Works well with

Health tracking

Sync daily activity from your phone or log it by hand. Steps, active minutes, sleep and heart rate sit next to your training, with 7-day averages.

Programs

Start from an evidence-based template — full body, upper/lower, or strength plus walking — and follow it week by week with a daily readiness check.

Coaching

Connect with a coach inside LevelMaxing. Access is set per relationship, plans can require your approval, and either side can pause or end it.