Know your
numbers.
Calculate your daily calorie target, macro split, and BMI — the same starting metrics Alican uses on day one of coaching.
Fill in your details and click Calculate to see your personalized numbers.
How it's calculated
The calculator estimates your Basal Metabolic Rate (BMR) — the energy your body burns at rest — then applies an activity multiplier to estimate Total Daily Energy Expenditure (TDEE), the calories you burn in a typical day. Macro targets are split from that total based on your goal.
How to use your result
Treat the numbers as a starting point, not a fixed prescription. Track your actual weight trend over 2-3 weeks and adjust from there based on what really happens, not just the formula.
Common mistakes
Misjudging activity level in either direction, and changing calorie targets too frequently before giving a starting point enough time to show a real trend.
When to talk to a coach
Formulas are estimates built on population averages. A coach can adjust your targets based on how your body actually responds over time, not just a one-time calculation.