Know your energy math.
A TDEE calculator for the operator who fuels on purpose. Estimate what your body actually burns each day, then translate that into protein, carbs and fat targets built around your goal — not guesswork.
Your inputs
All math runs in your browser. Nothing is stored or sent anywhere.
Your result
Target calories to maintain based on a TDEE of 2,771 kcal and a BMR of 1,788 kcal.
BMR
1,788
kcal
TDEE
2,771
kcal
Target
2,771
kcal
Macro targets
Protein set by bodyweight, fats at ~25% of calories, remaining energy to carbs. A disciplined starting point — adjust by what the mirror, performance and recovery tell you.
- Protein
- 148g
- Carbs
- 372g
- Fat
- 77g
Save or share your numbers
Download a result card for your phone, or copy a link that reopens this calculator with your exact inputs.
https://cerebralphysique.com/nutrition/tdee-calculator?unit=metric&sex=male&age=30&height=178&weight=82&activity=moderate&goal=maintain
Mind Over Muscle, on the plate
A number is a starting line, not a verdict. The operator who wins doesn't chase a calorie — they read the signal. Energy up or down, performance climbing or stalling, recovery sharp or foggy. Calculate, then adjust by evidence. This is fueling as a thinking practice, not a guessing game.
The Mifflin-St Jeor equation is an estimate; individual variation, body composition and health conditions all shift the real number. This tool is educational — consult a qualified healthcare professional for guidance specific to you.
← Back to meals & nutrition