Coaching Calculator

Calculate your foundational targets: Total Daily Energy Expenditure (TDEE), optimal protein/fat/carb breakdown, and estimated hydration. **Build the framework for your performance.**

Your Metrics (Mifflin-St Jeor)

Weight (lbs)

Height (inches)

Age (years)

Gender

Activity Level

Victory Zone Targets

Base Metabolic Rate (BMR)

Total Daily Energy Expenditure (TDEE)

Hydration Target (Ounces)

-- oz

Goal Macros (Maintenance)

Protein

-- g

Fats

-- g

Carbs

-- g

*Macros are calculated for maintenance using a high-protein split (40% Protein, 30% Fat, 30% Carbs). Adjust TDEE by +/- 500 calories for cut/bulk phases.