Nutrition
Macro & TDEE Calculator
Mifflin-St Jeor formula. Protein scales with lean mass; fat is 25% of calories; carbs fill the rest. Adjust for goal: cut −20%, maintain, lean bulk +10%.
Estimated lean mass: 67.2 kg. Protein target is ~2.2 g per kg of lean mass to protect muscle on a cut and build it on a bulk.
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How the numbers are built
We use the Mifflin-St Jeor equation for BMR, then apply an activity multiplier for total energy expenditure. Cut/maintain/gain shifts calories by ±10–15%, and protein defaults to 2.0 g/kg to preserve lean mass through hard training blocks.
HYROX-specific tuning
Endurance-heavy weeks respond better to more carbs (5–7 g/kg on double-session days). Keep protein steady; adjust carbs up on HYROX training days and dial back on rest days. Combine with the hydration calculator for full recovery planning.