Triple M Performance

All In One Nutrition Calculator

A calorie, macro and micronutrient calculator for maintaining, cutting or bulking — built for the work you put in.

About you

Age (years)

Units

Height (cm)

Weight (kg)

Activity level

Goal

Maintain 0% · hold current weight

Mild cut −10% · slow, sustainable loss

Moderate cut −20% · standard fat-loss pace

Aggressive cut −25% · faster, harder to sustain

Lean bulk +10% · slower gain, less fat

Standard bulk +20% · faster gain

Macro split

Protein2.0 g/kg

Fat25% of calories

Carbsfills remaining calories

Your Daily Targets

Moderate activity · Maintain

Calories 2,450

Protein

4 kcal/g

150 g

24%

Fat

9 kcal/g

68 g

25%

Carbohydrate

4 kcal/g

255 g

51%

BMR1,720 kcal

TDEE2,450 kcal

BMI24.5Healthy range