Performance Nutrition TDEE + Macro + Rate Calculator
Estimate your daily energy needs, pick a discrete weight-change rate, and dial in custom macros.
Macro Ratio Presets
Balanced
High Protein
Higher Fat / Lower Carb
Range: 1.0–3.0g/kg
Range: 15–40%
Weight‑Loss Calculator
Onyx Health & Performance
Coach Tool
Goal Body Weight by Body‑Fat %
Enter the athlete’s current stats and target body‑fat %. The calculator assumes lean mass stays constant by default (you can optionally add a lean‑mass change).
lb
Range 50–1000 lb
%
Range 1–70%
%
Range 1–70%
lb
Use negative if you expect lean mass loss; default 0 lb
Results
Current Lean Mass
—
Current Fat Mass
—
Goal Lean Mass
—
Projected Goal Body Weight
—
Projected Goal Fat Mass
—
Total Weight Change
—
Enter values to calculate.
Show formulas
Lean Mass = BW × (1 − BF%)
Fat Mass = BW − Lean Mass
Goal Lean Mass = Lean Mass + ΔLean Mass
Goal Body Weight = Goal Lean Mass ÷ (1 − Goal BF%)
Goal Fat Mass = Goal BW − Goal Lean Mass