Stop guessing. Get your personalized BMR, TDEE, and macro targets based on your actual body and real goal.
Biometrics
Important Note
Your condition may suppress your actual metabolic rate. Treat these numbers as a starting point and adjust by 100-200 cal based on 2-3 weeks of real results.
0.5 lb/wk2.0 lb/wk
Standard
Balanced performance split
P 30% · C 40% · F 30%
High Protein
Muscle retention & recomp
P 40% · C 35% · F 25%
High Fat / Keto
Fat adaptation & metabolic health
P 30% · C 10% · F 60%
High Carb
Athletic performance & endurance
P 25% · C 50% · F 25%
Results Ready
Your TDEE
Here's your energy baseline. Enter your info below to unlock your full macro breakdown and get the free IGNIT3 Macro Guide PDF.
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BMR
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TDEE
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Goal Calories
Macro Breakdown
Protein???g
Carbohydrates???g
Fat???g
Fiber???g
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Sending your results...
Your Personalized Plan
YourNumbers
Energy Targets
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BMR
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TDEE
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Goal Calories
Macro Breakdown —
Protein-
Carbohydrates-
Fat-
Fiber (daily target)-
Per Meal — 3 Meals / Day
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Calories
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Protein
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Carbs
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Fat
Autoimmune Consideration
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