Navigate Energy Balance,
Lose Fat, Spare Muscle.
Free nutrition calculators: your TDEE, calorie targets for cutting or bulking, macro splits by goal, and a deficit timeline.
Target Weekly Loss (0.5–1%)
Capping weight reduction to 0.75% of body weight per week avoids metabolic downregulation.
NEAT Adaptation Defense
Understand how subconscious non-exercise activity thermogenesis drops as calories restrict.
Clean Lean Bulk (+250 kcal)
Controlled energy surpluses that maximize muscle protein synthesis with minimal fat accumulation.
CalorieCompass Calculators
TDEE Calculator
Total daily energy expenditure from your stats and honest activity — with every activity level shown side by side.
Calorie Target Calculator
Daily calories for cutting, maintaining, or bulking — sized to your goal and capped at sustainable rates.
Macro Split Calculator
Protein, carb, and fat grams for your calorie target — anchored to body weight and goal, then balanced.
Deficit Timeline Calculator
How long a cut takes at your deficit — with milestone dates and the plateau checkpoints built in.
Evidence-Based Physiology
Protein: the macro that anchors every other decision
Why protein is set first, what the research says about dose, and how to hit it without living on chicken.
NEAT: the 2,000-calorie variable hiding in your day
Non-exercise activity explains more body-size variance than gym time — here is how to spend it deliberately.
12 mistakes people make with calorie and macro planning
The recurring errors we see in calorie and macro planning — what causes each one, and the habit that prevents it.