Science-based

ADEPT Nutrition Calculator

Determine your Total Daily Energy Expenditure (TDEE) and exact macronutrient targets tailored to your metabolic health and performance goals.

Step 1: Basic Info

Gender

Age (Years)

Weight (lbs)

Height

Step 2: Daily Activity

Sedentary

Under 5,000 steps/day

Lightly Active

5,000–7,500 steps/day

Moderately Active

7,500–10,000 steps/day

Very Active

10,000–12,500 steps/day

Extremely Active

12,500+ steps/day

Step 3: Primary Goal

Weight Loss

40% P 35% F 25% C

Health & Wellness

30% P 35% F 35% C

Body Recomposition

35% P 30% F 35% C

Build Muscle

30% P 25% F 45% C

Athletic Performance

25% P 25% F 50% C

Your Protocol

Awaiting Inputs

Enter your basic info (age, weight, height) to generate your metabolic protocol.

Note: The ADEPT Rx Macro Calculator was designed by our Exercise Physiologists to deliver precision nutrition targets specific to you. It uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate, then applies Harris-Benedict activity multipliers calibrated to your daily step output to determine your true Total Daily Energy Expenditure. From there, each goal applies a science-backed caloric adjustment and macro split built around the physiology of that specific outcome — fueling hypertrophy, accelerating fat loss, or driving body recomposition. Every number is calculated for you.