🔥 Daily Calorie Calculator
Find your daily calorie needs based on your goals and activity level
Your Daily Calorie Needs
BMR (Basal Metabolic Rate)
- Calories burned at rest
TDEE (Total Daily Energy)
- Maintenance calories
Target Calories
- For your goal
💪 Macro Calculator
Optimize your protein, carbohydrates, and fats for your fitness goals
Your Daily Macronutrient Targets
Protein
- - calories -%
Carbohydrates
- - calories -%
Fats
- - calories -% ⏰ Meal Timing Calculator
Perfect your nutrient timing around workouts for optimal performance and recovery
Your Personalized Meal Schedule
Meal Timing Guidelines
Pre-Workout
Consume carbs and moderate protein 1-3 hours before training for optimal energy.
Post-Workout
Eat protein and carbs within 2 hours after training to maximize recovery.
Before Bed
Include slow-digesting protein 1-2 hours before sleep for overnight recovery.
Additional Nutrition Resources