Performance House TDEE Calculator

Performance House Goal Planner

Set your end goal first. We’ll reverse-engineer the calories, macros and weekly pace needed to get there.

Step 1 — Where are you starting?
Metric Imperial
Male Female
Step 2 — What do you want to achieve?
Target weight Target body fat
Step 3 — Activity & Macro Setup
Higher Carb Balanced Lower Carb
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Recommended calorie target

Complete your details to reverse-engineer the plan.

—
Starting point
—
Projected end point
—
Required weekly change
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Estimated maintenance
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Daily calorie adjustment needed
Macro Targets
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Protein
—
Carbs
—
Fats

Protein is set from the slider. Fat is based on your macro style. Carbs fill the remaining calories.

Coach Read

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If you follow this, here’s where you could be in 12 weeks

Based on your current weight, selected goal and optional body fat input, this gives you a realistic projection of weight and estimated body composition.

— Start
— Week 4
— Week 8
— Week 12

Use the calculator above, then update your projection.

Projected Body Composition

Add your current body fat % in the calculator above to estimate your projected 12-week body fat change.

— Current body fat
— Projected body fat
— Estimated fat mass change
— Estimated lean mass change

This is an estimate only. Actual changes depend on training quality, protein intake, sleep, stress, consistency and starting body composition.