Nutrition & Body Composition

From Maintenance Calories to Macros: A Nutrition Planning Workflow

Effective nutrition planning follows a sequence: know your baseline energy needs, set a target based on your goal, then distribute that target across macronutrients. These calculators implement that workflow step by step.

Step 1: Calculate Your TDEE

Total Daily Energy Expenditure is the number of calories you burn each day accounting for activity. Use the TDEE Calculator to get your baseline. A 170-lb moderately active male (working out 3-4 days per week) has a TDEE of approximately 2,650 calories per day. This is your maintenance — eat at this level and your weight stays stable. The BMR Calculator shows the lower figure: calories burned at complete rest, typically 1,600-1,800 calories for a 170-lb male.

Step 2: Set Your Calorie Target

Once you know maintenance, the Calorie Deficit Calculator sets your fat loss target. A 500-calorie daily deficit (eating 2,150 instead of 2,650 calories) targets approximately 1 lb of fat loss per week — a safe, sustainable rate. Deficits larger than 750-1,000 calories per day risk muscle loss and metabolic adaptation, especially without adequate protein. For muscle gain, a 200-300 calorie surplus over TDEE is a lean bulk pace that minimizes fat accumulation.

Step 3: Set Macronutrient Targets

The Macro Calculator distributes your calorie target across protein, carbohydrates, and fat. Protein is prioritized: 0.7-1.0g per pound of bodyweight is the evidence-based range for muscle retention during a deficit. At 170 lbs, that's 119-170g of protein per day. The Protein Intake Calculator gives the same number with more detail on sources and timing. Remaining calories split between fat (minimum 0.3g/lb for hormonal health) and carbohydrates for training fuel.

Track Body Composition, Not Just Weight

Scale weight alone is a poor measure of progress. The Body Fat Calculator uses circumference measurements (neck, waist, hips) to estimate body fat percentage using the U.S. Navy method. Track lean body mass with the Lean Body Mass Calculator — if you lose 4 lbs total but your LBM stays the same, all the loss was fat. If LBM drops, protein intake may be too low or deficit too aggressive.

Supplementation and Hydration

The Creatine Dosage Calculator provides loading (0.3g/kg/day for 5-7 days) and maintenance (0.03g/kg/day) doses — for a 170-lb person, that's 23g/day loading and 2.3g/day maintenance. The Water Intake Calculator accounts for bodyweight and activity level to recommend daily hydration. A standard guideline is 0.5 oz per pound of bodyweight per day, increasing with sweat loss during training.