nutrition
Calories · macros · strength retention · lift-coupled.
TDEE via Mifflin-St Jeor (Mifflin et al. 1990, PMID 2305711). Protein targets from Helms et al. 2014 (PMID 24864135) and Morton et al. 2018 (PMID 28698222). Macro split anchored on the ISSN Position Stand (Aragon et al. 2017, PMID 28630601).
optional — 1RMs in kg power the STRENGTH projection; goal date flags meet-week risk
body context
body metrics
| start | wk12 | delta |
|---|
Fat delta includes glycogen and water changes. BF% model: BMI-based estimate.
method notes
The strength-retention curve combines Helms 2014/2023, Garthe 2011, and Murphy & Koehler 2022 with explicit liftcalc-derived safety margins — direction, not absolute prediction. Refusal-thresholds documented in /method §8. Looking for just maintenance calories? Use the standalone TDEE calculator. For resting metabolism without activity, the BMR calculator; for goal-targeted daily kcal, the calorie calculator; for protein/carb/fat split alone, the macro calculator; for body-mass index with FFMI cross-reference, the BMI calculator.
how to use it
- Open PLAN and enter body data — in the PLAN tab, enter bodyweight, height, age, sex, and activity band. These feed the Mifflin-St Jeor BMR estimate and the TDEE calculation.
- Pick a scenario — pick a scenario chip (conservative cut → aggressive bulk); each scenario carries its goal and weekly rate. The page shows kcal target, protein/carb/fat split in grams, and a per-lift risk projection.
- Open STRENGTH for retention curve — open the STRENGTH tab to read the 12-week strength-retention projection per lift (squat / bench / deadlift). The curve combines Helms 2014/2023, Garthe 2011, and Murphy & Koehler 2022 with explicit liftcalc-derived safety margins.
- Open BODY for body-comp tiles — open the BODY tab for body-metric tiles (BMI, FFMI, waist-to-height ratio when entered). BODY is a body-composition snapshot — not a logging tool.
frequently asked
- How do the PLAN, STRENGTH, and BODY tabs differ?
- PLAN gives you the daily calorie target plus the protein/carb/fat split for your chosen goal and scenario — the actionable number you eat against. STRENGTH projects what that diet will do to your squat / bench / deadlift over 12 weeks. BODY is a body-composition snapshot (BMI, FFMI, waist-to-height) — a status read, not a target.
- How accurate is the strength-retention projection?
- It is a direction-of-travel model, not an absolute prediction. The curve combines Helms 2014/2023 (PMID 24864135), Garthe 2011 (PMID 21558571), and Murphy & Koehler 2022 with explicit conservatism margins. Two lifters at identical inputs can diverge by ±5 % over 12 weeks from individual response. Treat the curve as a planning tool; track actual lifts in /calculator.
- How fast can I cut without losing strength?
- Deficits below ~15 % of TDEE (roughly 350–500 kcal/day for an 80 kg adult) preserve strength reliably, especially with protein at 2.0–2.2 g/kg (Helms 2014, PMID 24864135). Aggressive cuts above ~25 % deficit consistently cost performance on bench and squat. The retention curve on this page shows the projection per scenario.
- Should I track macros every day to follow this plan?
- For the first 14 days of any new target, yes — that calibrates your portion sizes against the kcal and protein numbers. After that, a weekly average within 5–10 % of the target is what actually moves bodyweight; daily exactness matters less. Re-run the plan every 4–6 weeks or after a 3 kg bodyweight shift.
- Why does the nutrition page show FFMI?
- Because Mifflin-St Jeor systematically under-predicts BMR for muscular adults (FFMI > 24). Showing FFMI on the same page flags when the TDEE estimate is likely conservative — you may need 200–300 kcal more than the prediction. Kouri 1995 (PMID 7496846) sets the FFMI thresholds.
- Is this just a calorie calculator?
- No — it is the deep version. For a standalone TDEE number use /tdee-calculator; for goal-targeted intake use /calorie-calculator; for macros only use /macro-calculator. This page combines all three plus the strength-retention curve, which the standalone calculators do not include.