ELEVATE · Nutrition Playbook

Know your numbers.
Train with intent.

A personal calorie calculator plus a no-nonsense playbook on energy expenditure, resting intake, and how to adjust for the goal you're chasing — fat loss, muscle gain, recomposition or maintenance.

Calculate my calories Read the playbook →

Personal calculator

Your calorie & macro targets

Uses the Mifflin-St Jeor equation — the most accurate BMR formula for the general population — and adjusts for your real activity level.

BMR

1,699

kcal / day · Resting energy

TDEE

2,633

kcal / day · Total daily burn

Your calorie targets by goal

Fat loss

~0.5 kg / 1 lb per week deficit

2,133 kcal

Maintenance

Hold current weight

2,633 kcal

Body recomposition

Slight deficit, high protein, progressive lifting

2,483 kcal

Muscle gain

Lean surplus (~300 kcal above TDEE)

2,933 kcal

Macros for your target

Target

2,633 kcal

1.6 g/kg protein, 25% of calories from fat (women: min 1 g/kg for hormonal balance), remainder carbs. Pick a goal to see the split for that calorie target.

Protein

120g

Fats

73g

Carbs

374g

The Playbook