BOEZOR Tools

Macro Calculator

Estimate your calories, protein, fat, carbs and fiber for an athletic body recomposition system. Use the result as a starting point, then adjust from trend, performance and recovery.

Inputs

Set your target.

Estimate the energy and nutrition targets that support your current goal. Training creates the signal; nutrition provides the resources.

Goal

Sex

AgeHeight (cm)Weight (kg)

Activity Level / PAL

Most people overestimate their activity level. Choose the lower option if unsure.

Result

Your BOEZOR Macro Targets

Recomposition

Goal

Recomposition

BMR

1,780 kcal/day

TDEE

2,760 kcal/day

Target Calories

2,460 kcal/day

Protein

175 g/day

Recommended range: 145–200 g/day

Fat

70 g/day

Recommended range: 65–80 g/day

Carbs

285 g/day

Fiber

30 g/day

Fiber supports satiety, digestion and calorie control.

Your goal is recomposition.

Your calories are slightly below maintenance, protein is high, and your training needs to create a strong enough signal to build or preserve muscle.

Focus on:

Hitting protein
Training progressively
Sleeping 7–9 hours
Keeping daily movement consistent

Aim for 30 g fiber/day.

These numbers are estimates. Track your progress for 2–4 weeks and adjust based on bodyweight trend, performance and recovery.

If performance drops and bodyweight falls quickly, add 100–150 kcal/day.

These are your full macro targets — save them to plan your meals against.

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See the science: Energy Balance in the graph →