Nutrition
TDEE Calculator
Your maintenance calories, plus cut and lean-bulk targets.
Free tool · Nutrition
Macro calculator
Set protein first, give fat a healthy floor, and let carbs fill the rest. That simple order works for almost everyone chasing abs.
Results
- Protein
- 162 g
- 648 kcal
- Fat
- 61 g
- 550 kcal
- Carbs
- 251 g
- 1,002 kcal
How to use it
- Enter your weight and daily calories (from the TDEE or deficit calculator).
- Set protein (0.8–1 g per lb is typical) and fat (20–30%).
- Hit protein daily; let carbs and fat flex.
Read next
FAQ
Do I need low carbs for abs?
No. Total calories and protein matter far more than the carb-to-fat split.
How precise do my macros need to be?
Within about 10 g of protein and 100 kcal of calories is plenty.
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