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Estimated TDEE2,763calories a day Goal calories2,266about 18% below estimate Protein target153gbodyweight-anchored starting point Carbohydrates292gafter protein and fat Fat54gstarting floor, not a prescription Workout volume7,200 lb4 sets × 8 reps × 225 lb 
Free TDEE, macro and workout volume calculators
Estimate your daily burn, a calorie target for your goal, protein, carbs, fat and training volume. Every input stays visible. No sign-up and no email.
TDEE uses the Mifflin-St Jeor equation multiplied by the selected activity estimate. Macro calories use 4 kcal/g for protein and carbs and 9 kcal/g for fat. These are planning estimates, not medical advice.
Track these numbers in GemFitFree iPhone app. Set your own targets and log against them.
TDEE is a starting estimate.
Activity multipliers are broad. Compare the estimate with two to four weeks of bodyweight and intake data before treating it as your maintenance level.
Protein is a range.
The displayed number is a practical bodyweight-based starting point. Preferences, training, kidney health, pregnancy, and clinical needs can change what is appropriate.
Volume needs context.
Sets × reps × load makes sessions comparable, but exercise selection, range of motion, effort, and recovery still matter.
Use trends to correct the calculator.
Start with the displayed calorie and macro targets, then log consistently enough to compare them with what actually happens. A single weigh-in can move because of hydration, sodium, digestion, or training soreness, so use a multi-week bodyweight trend instead of reacting to one morning.
If the trend is moving faster or slower than intended, make a small adjustment and hold it long enough to evaluate. Training performance, hunger, recovery, sleep, and adherence belong beside the scale. GemFit keeps meals, workouts, body metrics, and goals together so the decision is based on a pattern rather than a disconnected number.
Workout volume is most useful when the exercise and technique stay comparable. More volume is not automatically better: a new movement, deeper range of motion, slower tempo, or harder set can change the training stimulus even when the calculated pounds are lower.
Put your targets in a daily log.
Set calorie and macro targets in GemFit, log meals by photo, barcode or search, and see each day against your numbers. Nothing is saved until you approve it.
Free to download. Optional Pro subscription.
GemFit.aiFood, macro and workout logiPhone · Free download
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