TDEE & Recomp Macro Splitter

BMR, maintenance, cut/bulk targets & full macro split.

Age

Height (cm)

Weight (kg)

Activity Level

TDEE (Maintenance)

2,485 kcal

Mifflin-St Jeor

Calorie Targets

BMR

1,603 kcal

Cut (−20%)

1,988 kcal

Bulk (+10%)

2,734 kcal

Macro Split (2g/kg protein · 25% fat)

Protein 0 g Carbs 0 g Fat 0 g

Recomp works best at maintenance or a small deficit while keeping protein high.

Did you know?

Your brain burns about 20% of daily calories — roughly 300–400 kcal — just thinking, even while you sleep.

Formula

BMR = (10 × W) + (6.25 × H) − (5 × A) + 5 · TDEE = BMR × Activity

What is recomp?

Building muscle while losing fat — usually at maintenance or a slight deficit with high protein.