REP PACE
Calories & macros
Estimate a practical daily target for maintenance or gradual muscle gain.
Estimated maintenance 2,556 kcal
Start here, then adjust by 100–150 kcal after watching your weight trend for 2–3 weeks.
How this is calculated
BMR uses the Mifflin–St Jeor equation. Muscle gain adds 7.5% to maintenance. Protein is 1.8 g/kg, fat is 0.8 g/kg, and remaining calories go to carbohydrates.
Estimate for healthy adults, not medical advice. Special health conditions require individualized professional guidance.