TDEE Calculator

Total Daily Energy Expenditure — how many calories your body burns in a day. The foundation of every diet and bulk.

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Gender

Male Female

Age

Weight (kg)

Height (cm)

Activity Level

⚡

Your Daily Burn

fill in stats above

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Macro Splitter

Break your daily calories into protein, carbs, and fat based on your goal. Built on evidence-based ratios.

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Daily Calories (kcal)

Goal

Body Weight (kg)

🥗

Your Macro Split

fill in calories above

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1 Rep Max

Estimate your one-rep max from a recent working set. Uses the Epley formula — accurate within 5% for most lifters.

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Lift

Weight Lifted (kg)

Reps Completed

🏋️

Your Max Lift

enter weight & reps

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Body Fat %

Estimate body fat using the US Navy tape method. All you need is a tape measure — no calipers required.

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Gender

Male Female

Height (cm)

Neck circumference (cm)

Waist circumference (cm)

📏

Your Body Composition

enter measurements

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Protein Needs

How much protein do you actually need? Based on peer-reviewed sports nutrition guidelines, not bro science.

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Body Weight (kg)

Goal

Training Frequency

💪

Your Protein Target

enter bodyweight

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Uni Student Guide

BEST PROTEIN SOURCES
ON A BUDGET

Ranked by cost per 10g of protein. Prices based on UK supermarket averages (Tesco/Asda/Lidl). Each card shows protein content, key micronutrients, and a student tip.

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Sort by:

Full Comparison Table

Cost: ●≤14p ●15–20p ●21p+

Type: ●Animal ●Plant ●Dairy

Food	Protein/100g	Cost/10g prot	Score	Key Micros

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Interactive Guide

MUSCLE MAP
EXERCISE GUIDE

Select a muscle group — see the best exercises ranked for hypertrophy and strength, with optimal rep ranges and coaching cues.

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Select Muscle Group

Upper Body — Push

Upper Body — Pull

Core

Lower Body

↑

SELECT A MUSCLE GROUP ABOVE

12 muscle groups · ranked by science

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KNOW YOURNUMBERS.

BEST PROTEIN SOURCESON A BUDGET

MUSCLE MAPEXERCISE GUIDE

BEST PROTEIN SOURCES
ON A BUDGET

MUSCLE MAP
EXERCISE GUIDE