Know your numbers.

Work out your BMI, BMR, daily calorie target and a starting macro split. It updates live as you move the sliders, using the same formulas Blyden uses with clients.

BMI

Body Mass Index category from height & weight.

BMR

Calories your body burns at complete rest (Mifflin–St Jeor).

TDEE

Total Daily Energy Expenditure adjusted for activity.

Macros

Protein, carbs and fat targets for your goal, whether you're cutting, maintaining or bulking.

Age30 yrs

30yrs

Height175 cm

175cm

Weight80 kg

80kg

Activity Level

Goal

BMI

26.1

Overweight

BMR

1,749

kcal at rest

TDEE

2,711

maintenance kcal

Daily Target

2,711

kcal · maintain

Macro Split (starter)

Protein

160g

24% · 640 kcal

Carbs

349g

51% · 1396 kcal

Fat

75g

25% · 675 kcal

Estimates use Mifflin–St Jeor BMR and the Katch-McArdle activity multipliers. For training-grade precision (DEXA scan, bloodwork), enrol in a Blade Fit programme.

These numbers are estimates for general use. For proper accuracy, like a DEXA scan or bloodwork-based nutrition, a coaching programme is the way to go.