Calorie & Protein Calculator — Three Pillars Fitness

Sedentary

Little to no exercise. Desk job. Mostly inactive outside of daily tasks.

Lightly Active

1–3 hours of exercise or sports per week. Some daily movement.

Moderately Active

4–6 hours of exercise per week. Structured training programme.

Very Active

7–9 hours per week. Hard training most days, physically demanding job.

Extra Active

10+ hours per week. Athlete-level training volume or manual labour.

Your Numbers

Based on your inputs, here's what to aim for.

Total Daily Energy Expenditure (TDEE)

—kcal

This is the total number of calories your body burns each day, accounting for your activity level. This is your maintenance — eating at this number keeps your weight stable.

Moderate Cut (−15%)

—

Slow, sustainable fat loss

Maintenance (±0%)

—

Hold current weight

Lean Bulk (+10%)

—

Minimise fat gain

Your Selected Target

—

Daily Protein Target

Protein Range

0.7–1.2g / lb

Minimum

—g / day

Optimal

—g / day

Maximum

—g / day

—

Suggested Macro Split — Goal Calories

Protein

—g

— kcal

Carbohydrates

—g

— kcal

Fats

—g

— kcal

Calculation method: Basal Metabolic Rate calculated using the Mifflin-St Jeor equation — the most validated formula for general populations. TDEE is BMR × activity multiplier. Protein targets use 0.7–1.2g per pound of total bodyweight, which aligns with current evidence for resistance-trained individuals. Macro split allocates protein first (optimal range midpoint), fats at ~25% of goal calories, and the remainder to carbohydrates. These are starting targets — adjust based on 2–3 weeks of real-world data.