ETP Calculator

In our Meal Planning Guide, we go over how to use this calculator and plan meals throughout the week – everything from the math to what to shop for, foods to avoid, and meal frequency.  After you plug in your information and get your TDEE, you’re going to have a ton of questions as to how exactly these numbers apply to you, so don’t hesitate!  Check out the Meal Planning Guide today!

Get the Eat To Perform Calculator on your Mobile Phone

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Many of you looking at something like this for the first time might think “But I don’t want to count calories.”  Well, I don’t want you to either – I refer to this calculator as “The Wake Up Call” for fat loss because low calorie/low carb diets and high intensity exercise don’t mix well.  Run the calculator and ask yourself honestly if you are eating enough to fuel your performance, because if you aren’t it’s holding you back from your goals.  The exact number isn’t as important as the approach you’re taking.

Using The Calculator

Before you use this calculator, take a look at this article for an in-depth guide on what the calculator is doing and how to use it:  TDEE Calculator Explained.

I would also suggest watching this video before using the calculator.  It will give you a better idea how to use it to it’s full advantage, along with various changes you can make for what feels the most right for you.

Fat Guidelines

  • Women 75g-100g (I would default to 100g in most instances)
  • Men 125g-150g (I would default to the lower number in most instances)

NOTE:  Many people adjust the carbs lower and end up getting a higher fat number.  They try this with high fat, using a lot of oils to get there.  This is a mistake.  Try solving for “carbs” using the parameters below.  (Also note that adjusting protein higher is typically favorable and will keep your carbs at a reasonable level.  This is a guide, not a rule).

The simple fact is that if you want to get your metabolism kick-started, carbs and protein are where it’s at.  That said, you want to try and play with things a bit; you are in charge, not a calculator on the internet.  The goal is adequate protein and moderate carbs/fat.

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Eat To Perform Calculator


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