Maintain
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maintenance
Most calorie calculators throw a number at you and disappear. This one gives you your maintenance calories, your goal-specific targets, a full macro breakdown, and the practical reasoning behind each number - so you actually know what to do with it.
Enter your current stats and an honest activity level. The number is a starting point, not gospel. Every calculator is an estimate. Your real TDEE is whatever intake produces stable bodyweight over 2-3 weeks of consistent tracking.
To actually use these numbers you need to track your intake, at least for the first few weeks. Cronometer is the most accurate for micronutrients and protein quality. MyFitnessPal has the largest food database and is easier to use daily. Either works - the best app is the one you will actually open. Track for 2-3 weeks to understand your baseline, then you can often maintain awareness without obsessive logging.
The calculator sets protein at 2.2g per kg of bodyweight - the upper end of evidence-based ranges and consistent with current research recommendations for people who train regularly. The minimum supported for muscle-building is around 1.6g/kg, but the higher target provides a useful margin and is especially valuable during fat loss phases when muscle preservation matters most.
Total daily protein intake is the single biggest nutritional variable for muscle. Distribution across the day matters less than most people think - though splitting intake across 3-5 meals is practical and reasonable.
Hit your target through whole foods first: chicken breast, eggs, Greek yogurt, cottage cheese, fish, lean beef. Protein powder is a convenient top-up, not a foundation. Aim for at least 30-40g of protein per meal to maximise the muscle protein synthesis response. If you struggle to hit your target, a high-protein snack before bed works well - casein from cottage cheese or Greek yogurt digests slowly and supports overnight recovery.
40g of protein from chicken breast and 40g from a processed protein bar are not the same. Leucine content and digestibility are what actually determine how effectively your body uses that protein for muscle repair and growth. Leucine is the amino acid that triggers muscle protein synthesis - and different protein sources contain it in very different amounts.
Animal proteins - chicken, beef, fish, eggs, dairy - are high in leucine and highly digestible. Plant proteins are generally lower in leucine and require larger quantities to produce the same anabolic response. This does not mean plant-based eating cannot support muscle growth - it absolutely can - but it requires more attention to total intake and source variety. Whey protein is exceptionally high in leucine, which is why it remains the most well-researched supplement for muscle support.
Practical implication: if you hit your protein target primarily through whole animal proteins, you are likely getting enough leucine. If you are plant-based, aim for the higher end of the protein range and prioritise soy, edamame, lentils, and pea protein which have better leucine profiles than most plant sources.
Fat is set at a minimum of 25% of total calories. Fat is not optional - it is the substrate for testosterone, estrogen and other steroid hormones. A 2021 meta-analysis found statistically significant reductions in total testosterone, free testosterone and DHT on low-fat diets compared to higher-fat diets. Going below 20% of calories from fat consistently is not worth the hormonal cost.
The evidence-based practical minimum sits at around 0.3g per kg of bodyweight as an absolute floor. The calculator uses 25% of goal calories - typically higher than that floor and more appropriate for a training context.
Don't fear fat - just account for it. Eggs, olive oil, avocado, nuts, fatty fish and full-fat dairy are your primary sources. If you are in a caloric deficit, prioritise monounsaturated and omega-3 fats. Avoid dropping fat too aggressively during a cut - it is more sustainable to reduce carbs first. Hard minimum: 40-50g of fat per day regardless of calories.
Once protein and fat floors are met, carbohydrates fill the remaining calories. This is not because carbs are less important - they are the primary fuel for training and high-intensity work. It is because protein and fat have physiological minimums that must be respected first. Carbs are the lever you adjust up or down based on training volume, preferences and how you feel.
Prioritise carbs around training - pre-session for fuel, post-session for recovery and glycogen replenishment. Oats, rice, potatoes, fruit and bread are all fine sources. If you are struggling with energy during sessions, eat more carbs. If fat loss has stalled and protein and fat targets are met, reduce carbs first. Aim for roughly 14g of fibre per 1,000 kcal of intake - it affects satiety, gut health, and energy balance consistency.
Track your intake against these targets for two to three weeks before making any adjustments. Weigh yourself daily and average the week - daily fluctuations of 1-2kg are normal and tell you nothing. The weekly trend is what matters.
The most common nutrition mistake is not eating too much or too little. It is not knowing what you are actually eating in the first place.
After 4-6 weeks of consistent caloric restriction your body adapts. Your TDEE drops - not because the calculator was wrong, but because your body is defending itself. This is called adaptive thermogenesis. Non-exercise activity drops, digestion becomes more efficient, and hormones shift. The result: you need fewer calories than your original calculation suggests to continue losing weight.
This is normal and expected. It does not mean your metabolism is broken. What to do when progress stalls:
Alcohol contains 7 kcal per gram - more than carbohydrates (4 kcal/g) and almost as much as fat (9 kcal/g). It does not fit into any macro category and has no nutritional value in the context of body composition. More importantly, alcohol acutely suppresses muscle protein synthesis and impairs recovery, particularly in the 24-48 hours after a training session.
This does not mean you cannot drink. It means you need to account for it. A standard beer is roughly 150 kcal. A glass of wine is around 120-130 kcal. Spirits without mixers are lower, around 60-70 kcal per shot. Track it as an additional calorie source, not as a carb or fat. If your calories are in order and you drink occasionally, the impact on body composition is manageable. If you are not seeing progress despite hitting your targets, alcohol is one of the first variables to review honestly.
The activity multiplier is the biggest source of error in any TDEE calculator. Most people overestimate. A desk job with four gym sessions per week is lightly-to-moderately active, not very active. If in doubt, go one level lower than feels right. You can always adjust upward if the scale is moving in the wrong direction.
Male, 30 years old, 80kg, 178cm, moderately active (4 training sessions per week, desk job).
BMR: (10 x 80) + (6.25 x 178) - (5 x 30) + 5 = 1,847 kcal
TDEE: 1,847 x 1.55 = 2,863 kcal - round to 2,850 kcal/day at maintenance.
Protein: 80kg x 2.2 = 176g - 704 kcal
Fat: 25% of 2,850 = 712 kcal = 79g
Carbs: 2,850 - 704 - 712 = 1,434 kcal = 358g
For fat loss at -400 kcal: 2,450 kcal total. Same protein. Same fat minimum. Carbs drop to around 258g. The deficit comes almost entirely from carbohydrate reduction - which protects hormones, maintains training performance, and keeps the plan sustainable.
After 4 weeks, if weight has not moved, check tracking accuracy first. If tracking is solid, drop carbs by another 30-40g (120-160 kcal) and reassess after two more weeks.
Calories in versus calories out is real. The mechanisms are more complex - hormones, adaptive thermogenesis, energy availability - but the fundamental principle holds. Most people who are not seeing results are either eating more than they think, less than they think, or inconsistently doing both.
A calculator gives you a starting point. Consistent tracking for a few weeks gives you real data. Real data lets you make real decisions. That is the whole game.
Nutrition targets are only useful with a training plan to match them. 1:1 coaching in Oslo and online - built around your goals, your schedule, and what actually works.
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