Calorie Calculator
This calculator is designed to help you better understand the calories required for any goal you may have, with some insight and education provided alongside it too.
If you have any questions email us at tom@becomeathletic.com or via Instagram @tomsumcoach
Start here. Track for 2–3 weeks, then adjust based on trend, performance, and hunger.
- Maintain weight: Eat around your TDEE to keep weight stable while supporting training.
- Lose weight: A moderate calorie deficit to promote steady fat loss without extreme restriction.
- Recomposition: Around maintenance with higher protein + training stimulus to shift muscle vs fat.
- Add mass: A small calorie surplus to support muscle growth with minimal fat gain.
Why 30/45/25? Balanced baseline: protein supports muscle; carbs fuel training; fats support hormones.
- High-protein 40/40/20: helpful on cuts or appetite control.
- Endurance 25/50/25: extra carbs for long sessions.
- Lower-carb 30/30/40: preference/tolerance-led; keep fat ≥ 15%.
Now you know your TDEE and macros, you’ve got a clear starting point.
That’s the easy part.
The harder question is: what are you going to do about it?
Because numbers alone don’t get results.
They don’t get you through night shifts when you’re tired and hungry.
They don’t tell you how to handle meals out, call-room snacks, or family dinners.
They don’t adjust themselves when your training ramps up or life gets stressful.
That’s where coaching comes in.
On a free discovery call we’ll:
Discuss your calorie targets, goals, and situation.
Dive into advice to help you move forward
If it’s of interest, we can also talk about coaching, but there is no pressure to do so!
No pressure. No gimmicks. Just a conversation to make sure you’re set up to succeed.