Free Calorie
Calculator
Calculate Maintenance Calories (TDEE) and receive a suggested coach-built split.
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Client Profile
Daily Maintenance (TDEE)
2500
Calories per day
Fat Loss Target
1,938 kcal
Muscle Gain Target
2,750 kcal
Select Goal for Suggested Splits
Protein
180g
30%
Fat
65g
25%
Carbs
265g
45%
Circular Roots Nutrition Protocol
Protein Strategy (1g per lb)
Consuming 1g of protein per pound of bodyweight preserves muscle tissue while in a deficit and fuels lean mass development during a surplus. This is a foundational, non-negotiable target. (Macro values are rounded to the nearest 5g).
Fat Strategy (25% Target)
Fixed at 25% of total target calories to protect optimal hormone health, joint function, and cognitive performance.
Carbohydrate Strategy (Remainder)
Carbs occupy the remainder of your calories to maximize athletic fuel. Carbs are essential for powering explosive barbell work, kettlebell complexes, and high-intensity movement sessions.
Top Coach Tip
"Calculators are starting points, not laws. Track your body weight for 2 to 4 weeks alongside your training. Adjust calories up or down by 100-200 if you notice stalled progression or energy depletion. Consistency is the true accelerator."