Fighter Nutrition Calculator
Calculate your BMR, TDEE, and fighter-optimized macros
Free tool • No signup required • Evidence-based formulas
Your Details
Moderate training 3-5 days/week
Maintain current weight (at TDEE)
Your Results
Fill in your details and click "Calculate" to see your personalized macros and calories
Understanding Your Numbers
BMR
Your Basal Metabolic Rate is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production.
TDEE
Total Daily Energy Expenditure is your BMR plus calories burned through activity and training. This is your maintenance level.
Macros
Protein set at 1.8-2.2g per kg bodyweight for muscle preservation, fats at 25% of calories for hormones, and carbs from remaining calories for training fuel.
Want a Personalized Plan?
These calculators give you general numbers, but as a fighter, you need a plan that accounts for your training camp, weight cut timeline, and competition schedule.
View Coaching PackagesThis calculator uses the Mifflin-St Jeor equation for BMR estimation. Results are estimates and should not replace professional medical or nutritional advice. Consult with a healthcare professional before starting any nutrition or training program.