Find the number you should eat each day

We use the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) from your age, sex, height, and weight. We then multiply by your activity factor and add a 10% Thermic Effect of Food (TEF) to get your daily Total Daily Energy Expenditure (TDEE). Your goal (fat loss, maintenance, muscle gain) shifts TDEE by ±500 kcal for a safe, sustainable rate of progress.

For most healthy adults it is the most accurate of the widely used BMR equations. It still gives an estimate, not a lab measurement — expect a margin of ±10%. We recommend tracking for two weeks after starting, then adjusting calories up or down based on how your body actually responds.

For the balanced diet, protein scales from 1.0 g/kg for sedentary users up to 2.2 g/kg for highly active athletes. High-protein and muscle-gain goals anchor at 2.2 g/kg. Keto, Mediterranean, and vegetarian splits use slightly different rules so the total calories still match your target.

Your total calorie and protein targets stay the same every day — consistency matters more than micro-cycling for most people. On training days we adjust supplement timing (pre-workout, fast carbs post-workout) rather than adding calories.

Yes. Enable Ramadan mode and the stack adapts — creatine shifts to Suhour or Iftar, whey and fast carbs move to Iftar, and electrolytes get prioritized to support hydration between Iftar and Suhour. Meal timing condenses into two main windows, but the daily macro targets stay the same.

Creatine monohydrate is one of the most studied supplements in sports nutrition. A 3–5 g daily dose is safe for healthy adults long-term and does not require cycling. Take it any time of day — consistency matters more than timing.

Post-workout is convenient because it fills the protein gap quickly, but the most important thing is hitting your daily protein total. If you already eat enough protein from food, whey is optional — we only recommend as many scoops as you need to close your daily gap.

Essential is the minimum that moves the needle — creatine plus enough whey to hit your protein target. Performance adds pre-workout and fast carbs on training days. Complete layers in casein for overnight recovery and electrolytes for high-sweat or fasting days. Each tier builds on the one below, so there is never a reason to buy the higher tier if the lower one covers your needs.

Choose your goal in the form and we adjust calories by ±500 kcal/day from maintenance, which targets roughly 0.5 kg of body-weight change per week. We also shift the workout volume — 70% volume for fat loss, baseline for maintenance, slightly higher volume for muscle gain.

Sedentary (1.2) is a desk job with little to no exercise. Light (1.375) is 1–2 light sessions per week. Moderate (1.55) is 3–5 structured training sessions. Very active (1.725) is 6 days per week of intense training. Athlete (1.9) is twice-daily training or competitive sport. When in doubt, pick one level lower — it is easier to add calories than to remove them.