Performance House TDEE Calculator

Performance House Calorie & Macro Planner

Find your starting calories, protein target, training day split and first 14-day adjustment plan.

Step 1 — Your Details
Metric Imperial
Male Female
Step 2 — Weekly Output
Step 3 — Goal & Macro Preference
Maintain Fat Loss — Steady Fat Loss — Aggressive Lean Muscle Gain
Higher Carb Balanced Lower Carb

Move this and carbs automatically adjust while calories stay locked to your selected goal.

Weekly average remains the same. Training days get more carbs; rest days come down slightly.

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Your recommended starting calorie target

Complete your details above to create your plan.

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Estimated maintenance calories
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Expected weekly progress
Daily Macros
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Protein
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Carbs
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Fats

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

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Training day calories

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Rest day calories

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14-Day Coach Adjustment

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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.

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