Kyler Brooker Lifts

Calorie Calculator

Your Numbers, In One Place

Units
Sex
This sets your whole plan. Want to gain weight? Set it above your current weight. Want to lose? Set it lower. Maintaining? Keep it the same.
Height
ft
in
Cut / Bulk Speed
Standard: +400 cal to bulk, –500 to cut. Slower: +250 to bulk, –350 to cut. Ignored if you're maintaining (goal = current weight).
—
calories a day
Maintain
Protein
—g
0.7–1 g/lb
Carbs
—g
fills the rest
Fat
—g
0.3–0.4 g/lb
More carbsCarbs ↔ FatMore fat
Carbs and fat are interchangeable calorie-for-calorie. Struggling to hit your carbs? Slide toward fat and swap some in for easy calories — olive oil, nuts, and nut butter go down fast. Carbs never drop below 250g.
Your maintenance is about — calories. Eat here to hold your weight.
Calories use the Mifflin–St Jeor formula (the same math the popular online calculators run). Protein 0.7–1g and fat 0.3–0.4g per lb of your goal weight; carbs fill the rest. Starting numbers — track 2–3 weeks and adjust from the trend.
KYLER BROOKER LIFTS  ·  @kylerlifts.wa