💡 How We Personalize Your Nutrition
Whether you're looking to lose weight, maintain your current shape, or build muscle, we’ve got you covered. Here’s how we calculate your daily nutrition:

🍽 Personalized Meal Plans Just for You
Get meal suggestions based on your BMI, weight goals, and dietary preferences. Whether you're cutting, bulking, or maintaining, BodyCalculator builds custom plans to fuel your fitness journey.

🔥 Calories (TDEE + Goal Adjustment)
We start by calculating your TDEE (Total Daily Energy Expenditure)—how many calories your body burns based on your activity level.
Then we adjust your calories based on your goal:
* Weight Loss: We subtract around 15% to create a calorie deficit.
* Maintenance: We keep your intake equal to your TDEE to help you maintain your current weight.
* Muscle Gain: We add around 15% extra calories to fuel muscle growth.

🥛 Protein – Fuel for Muscles
Protein is essential no matter your goal—it helps preserve muscle when losing weight, supports strength when maintaining, and builds muscle during gains.
We base your protein needs on your lean body mass, aiming for about 2.2 grams per kg of lean muscle.

🍞 Carbs & 🥑 Fats – Balanced for Energy and Health
Carbs provide energy for your workouts. Fats support your hormones and overall well-being. We use a balanced macro split:
* 40% carbs
* 30% protein
* 30% fats
This works well for most people and keeps things simple.

🤔 Why Not Custom Macros?
We’ve chosen a proven macro balance that works for a wide range of goals and body types. It lets you focus on results—not numbers.
In the future, we may offer full customization. But for now, you’ve got a smart, science-based foundation to help you reach your goal—whether that’s trimming down, staying steady, or building muscle.