You can be training hard, eating “clean,” and still feel stuck in the same place, because results start with one thing: your daily calories!
Why most people stall
What this calculator does for you
- Figures out your maintenance (TDEE) so you know your real baseline.
- Sets a clear daily target for your goal: cut, lean bulk, recomp, or maintain.
- Gives simple macro guidelines so you’re not freestyling every meal.
- Shows your expected pace so you can see if your plan is realistic, not fantasy.
How to use it
- Enter your stats.
- Pick your goal.
- Set a timeframe.
- Hit Calculate.
Then run that plan for 7–14 days, watch your weight trend (not single weigh-ins), and only adjust if it’s clearly off. - Cut: If it flags your deficit as “too aggressive,” respect that. Stretch the timeline instead of trying to suffer your way lean.
- Lean bulk: Chasing “2 lb per week of muscle” is how you end up mostly gaining fat, not size you’re proud of.
- Recomp: Slower on the scale, but with solid training and enough protein, you can look noticeably better while the number barely moves.
The only rule that matters
Your daily scale weight will bounce up and down. That’s normal.
What counts is the trend. If your 7–14 day average isn’t moving the way you want, nudge calories by 100–200 per day, not a dramatic 800
Categories: UGL Reviews