How it works
Your resting energy estimate is multiplied by an activity factor to produce a starting maintenance target.
Captain Workout tools
Calorie & Macro Calculator
Estimate your maintenance calories, compare cutting and lean-gain targets, then get a practical protein, carbohydrate and fat split.
Choose conservatively
Activity is easy to overestimate. When between two levels, start with the lower one and let your weight trend guide adjustments.
Reading your macros
Select the calorie target you want to follow, then choose a balanced, higher-protein or lower-carb split. Protein and carbs provide 4 kcal per gram; fat provides 9.