To reach your goal, your target daily caloric intake is:
0 kcal
Macro Nutrient Split:
0Protein (g)
0Carbs (g)
0Fats (g)
*Calculated based on 2.2g protein per kg and 0.9g fat per kg of bodyweight.
How to Calculate Calories for Bodybuilding
Whether you are looking to pack on muscle mass or shred body fat to reveal definition, the foundation of bodybuilding success is your caloric intake. This calculator uses the Mifflin-St Jeor Equation, which is widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR).
The Importance of TDEE
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a 24-hour period, including exercise and daily movement. To gain weight (bulk), you must consume more than your TDEE. To lose weight (cut), you must consume less.
Understanding Your Macros
Protein (4 kcal/g): Essential for muscle repair and growth. For bodybuilders, a range of 1.8g to 2.2g per kg of bodyweight is optimal.
Fats (9 kcal/g): Vital for hormone production, including testosterone. Aim for 0.7g to 1g per kg of bodyweight.
Carbohydrates (4 kcal/g): The primary fuel source for high-intensity training. The remaining calories after protein and fat are allocated to carbs.
Example Calculation
Consider a 25-year-old male weighing 80kg, standing 180cm tall, with a moderate activity level:
BMR: Approximately 1,830 kcal.
TDEE (Maintenance): Approximately 2,836 kcal.
Lean Bulk Target: 3,136 kcal (TDEE + 300).
Protein Target: 176g (80kg x 2.2).
Fat Target: 72g (80kg x 0.9).
Carbs Target: 446g (Remaining calories).
function calculateMacros() {
var gender = document.getElementById("bbGender").value;
var age = parseFloat(document.getElementById("bbAge").value);
var weight = parseFloat(document.getElementById("bbWeight").value);
var height = parseFloat(document.getElementById("bbHeight").value);
var activity = parseFloat(document.getElementById("bbActivity").value);
var goalAdjustment = parseFloat(document.getElementById("bbGoal").value);
if (isNaN(age) || isNaN(weight) || isNaN(height)) {
alert("Please enter valid numbers for age, weight, and height.");
return;
}
// BMR Mifflin-St Jeor Equation
var bmr;
if (gender === "male") {
bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5;
} else {
bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161;
}
// TDEE
var tdee = bmr * activity;
var targetCalories = Math.round(tdee + goalAdjustment);
// Macro Logic
// Protein: 2.2g per kg
var proteinGrams = Math.round(weight * 2.2);
var proteinCalories = proteinGrams * 4;
// Fat: 0.9g per kg
var fatGrams = Math.round(weight * 0.9);
var fatCalories = fatGrams * 9;
// Carbs: Remaining
var carbCalories = targetCalories – proteinCalories – fatCalories;
var carbGrams = Math.round(carbCalories / 4);
// Safeguard for very low carb scenarios
if (carbGrams < 0) carbGrams = 0;
// Display
document.getElementById("resCalories").innerText = targetCalories.toLocaleString();
document.getElementById("resProtein").innerText = proteinGrams;
document.getElementById("resFat").innerText = fatGrams;
document.getElementById("resCarbs").innerText = carbGrams;
document.getElementById("bbResult").style.display = "block";
}