AI TDEE & Macro Planner
Get a personalized weekly nutrition plan that adapts macros to your training schedule, phase, and goals — not just a single daily number.
FAQ
How is this different from a regular TDEE calculator?
Most calculators give you a single daily number. This planner creates a 7-day macro schedule that varies carbs and calories based on which days you train and which days you rest, matching your actual energy demands.
What does the training phase do?
Your training phase adjusts carbohydrate allocation. Build and peak phases increase carbs for glycogen demands, while taper phases reduce carbs since training volume drops.
Should I use this for race week?
For race week, select the Taper phase and mark your race day as a training day. The calculator will reduce overall carbs but maintain higher intake on the race day itself.
Methodology
Uses the Mifflin-St Jeor equation for BMR, multiplied by activity factors to estimate TDEE. Protein is set at 2g/kg body weight (endurance athlete standard), fat at 25% of calories, and carbs fill the remainder. Training days receive +15% carbs while rest days get -20%, with phase-specific multipliers applied on top.
Related Calculators
Want to verify the math?
Explore 170+ reference calculators built by engineer-athlete Thomas Prommer. The technical foundation behind our AI.
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