Use your stats to estimate BMR and TDEE, set a safe deficit or surplus, and generate calories per meal plus macro grams for your fasting window.
What this page answers
Once your fasting window is chosen, the next question is nutrition: how many calories should you eat, and how should you distribute protein, carbs, and fat. This calculator estimates maintenance calories (TDEE), applies a goal-based adjustment, and splits your daily target into meals.
Why multiple charts help
Calorie donut: shows how maintenance is built from BMR + activity and your deficit/surplus.
Macro donut: turns percentages into something actionable (grams).
Weight projection: makes timelines realistic and motivating.
A note on safety
Very aggressive deficits can reduce adherence and performance. Use the warning banner as a hint to slow the pace and prioritize protein and sleep.
FAQ
Is TDEE exact?
No—metabolism varies; treat as a starting estimate.
Should I eat the same every day?
Weekly averages often matter more than single days.
What about protein?
Use our keto macro tool or a dietitian for macro planning.
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