Calorie Results

Learn More About Nutrition

These calculations are estimates, not rules. Your body isn't a machine — it responds to your genes, body fat percentage, hormone levels, sleep, and stress... all of which make results vary from person to person.

You can adjust the calories and macros shown here — but know what you're doing. If you're making big changes, prioritize your health — you don't need to punish yourself to hit a number.

• If cutting aggressively, keep protein high to preserve muscle.
• If bulking, choose clean carbs and healthy fats — not junk food or soda.
• What matters isn't the number — it's: Do you feel better? Are your muscles getting stronger? Is your energy up?