03 · FITLive✦ AI
Eat for the body you actually want.
Enter your stats, pick your goal, and get exact daily calories, macros, and per-meal protein in 30 seconds.
Mifflin-St Jeor formula, accurate to within 10%. 4 named AI coach actions.
Free · Every tool unlocked · No card
Drop in your stats. Pick your goal.
Mifflin-St Jeor formula. Metric or imperial. Splits across 3, 4, or 5 meals.
§ How it works
01Enter your stats
Gender, age, weight, height, activity level. Metric or imperial: switch any time. Takes 30 seconds.
02Pick your goal
Aggressive cut (−500 cal), mild cut, maintain, or lean bulk (+300 cal). Protein and fat targets adjust automatically for each goal.
03See your exact targets
BMR, TDEE, daily calorie target, macro grams, percentage splits, and a per-meal breakdown: all recalculated live as you adjust sliders.
Eat for the body composition you actually want, not the calorie target some website guessed.
§ Related tools · these read this one, and this one reads them
§ Try it yourself · no signup, just play
Use TDEE & Macro Planner right here. No signup, no card.
Like it? Save your work and get the AI Coach.
Sign up free§ Frequently asked
What can the AI coach actually do?
Four named actions. (1) Explain my targets: plain-English walkthrough of the BMR math + why the calorie/macro split fits your goal. (2) Build my day of real meals: 3-5 specific meals with portion grams that hit your macros within ±5%, not vague "have a chicken bowl". (3) Plateau diagnostic: if the scale is stuck, AI picks the single most likely cause from your data and gives a 1-week test. (4) Switch phase plan: a 2-week transition plan when you move from cut to maintain, or maintain to bulk. Every answer uses your actual numbers.
Which BMR formula does this use?
Mifflin-St Jeor (1990). It's widely considered the most accurate formula for most adults and is recommended by dietitians over the older Harris-Benedict equation. Your BMR is multiplied by your activity factor to get your TDEE (Total Daily Energy Expenditure).
How much protein should I target?
This planner defaults to 2.0 g/kg for maintenance, 2.2 g/kg for a cut (to preserve muscle), and 1.8 g/kg for a bulk. You can adjust from 1.4 to 2.8 g/kg using the slider: higher end for hard training or aggressive cuts, lower end for light activity.
How accurate is the calorie target?
The formula is validated and accurate to ±10% for most people. Individual variation in metabolism, hormones, and NEAT (non-exercise activity thermogenesis) means you should treat the output as a starting point. Track for 2–3 weeks and adjust up or down by 100–200 calories based on your actual results.
What does the "ideal body weight" reference mean?
It's calculated using the Devine formula: a clinical reference point, not a target. If your current weight is well above it, your TDEE may be slightly underestimated (muscle mass burns more than fat). The BMI is shown for context only.
Will my data be saved if I close the browser?
Yes: all your stats, goal, and slider settings save automatically to your browser. Blacknave subscribers also get cross-device sync so your settings carry across your phone and laptop.
Can I use this for someone else (partner, client)?
Yes. Just change the inputs. You can open multiple browser tabs with different profiles, and progress syncs to your account when signed in.