Performance House TDEE Calculator

Quick estimate of daily calories + macro guidance. No nonsense.

Units

Metric (kg/cm) Imperial (lb/ft+in)

Sex

Male Female

Age

Weight (kg)

Height (cm)

Height (ft + in)

Activity levelModerate

Protein target 2.2 g/kg

Goal (macro recs)

Maintenance Cut -10% Cut -15% Cut -20% Lean Gain +10%

Macro style

Balanced (≈30% fat) Lower-Carb (≈35% fat) Higher-Carb (≈25% fat)

—

BMR (kcal/day)

—

Maintenance (kcal/day)

—

Protein (g)

Coach tip: Hit protein first; place carbs around training; fats for satiety.

—

Gentle Cut (-10%)

—

Standard Cut (-15%)

—

Aggressive Cut (-20%)

—

Lean Gain (+10%)

—

Calories for Selected Goal

—

Protein (g)

—

Carbs (g)

—

Fats (g)

How we set this: Protein = slider (1.8–2.8 g/kg). Fat = chosen style (% of kcal). Carbs = remainder.