No Guesswork Macro Estimator
CALORIE & FAT LOSS CALCULATOR
Find exact targets for building muscle or losing fat safely. We strictly follow the 1% bodyweight limit rule to protect your skin elasticity and preserve lean muscle mass.
The 1% Bodyweight Fat Loss Safety Rule
You should NEVER lose more than 1% of your total body weight per week (for you, approx. 1.9 lbs/week). Losing weight faster forces your body to break down muscle tissue and drastically increases the risk of loose, flabby skin.
Your Body Metrics
Your Estimated Daily Targets
Mifflin-St Jeor TDEEMaintenance Baseline
Calories to keep weight standard
2614 kcal/day
Goal: Build Muscle & Lean Mass
2914 kcal
255g
Protein
291g
Carbs
81g
Fat
Goal: Burn Fat (Safe Limit)
1664 kcal
Configured to limit weight loss to maximum 1.9 lbs/week (1% body weight max) to protect skin firmness.
166g
Protein
146g
Carbs
46g
Fat
Want 1Chest To Build Your Exact Custom Meal Plan?
Online calculators are a starting point. In 1Chest Coaching, we adjust your macros weekly on live calls so you can eat foods you actually enjoy while steadily reaching your ideal body.
Get Custom Coaching Meal Plan