🏃 Activity Level
🎯 Goal
🔥
Cut
−500 cal/day
~1 lb/week loss
⚖️
Maintain
TDEE calories
Body recomp
💪
Bulk
+300 cal/day
Lean gain
2400
calories per day
Maintenance: 2,400 · TDEE: 2,400 kcal
Protein
180g
720 kcal
30%
Carbohydrates
240g
960 kcal
40%
🍽️ Per-Meal Breakdown
| Meal | Calories | Protein | Carbs | Fat |
|---|
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