Full Plan Calculator

CALCULATOR

Stats in, complete daily plan out: TDEE, calories, protein, and the cheapest way to close the gap.

1 · Your stats 2 · Your goal 3 · Your plan

Sex

Age

Height (cm)

Weight (kg)

Activity

Mifflin-St Jeor equation · General guidance, not medical advice.

Your daily burn (TDEE)—

What do you want to do?

Protein you already eat daily (g, rough guess)

Plan ready↓

Your full plan is below. Change goal or stats any time:

Full plan · —

Energy burn (TDEE)—

Calorie target—

Protein target—

Per meal (x4)—

From food (your estimate)—

Gap to close—

Whey scoops (25 g)—

foodsupplement gap

TDEE via Mifflin-St Jeor x activity. Protein at 1.4-1.9 g/kg by goal. Adjust with real-world results.

Cheapest reliable options per gram of protein. Quantities match your monthly gap.

Whey protein isolate (2.27 kg)Sized to your gap

Creatine monohydrate (500 g)Most-researched training add-on, 100 days per tub

ElectrolytesUseful in a deficit, especially training in heat

Prices are examples. We may earn a commission, it never changes your price.