Free tool · TDEE & macros

Your Gorilla Numbers

Work out your daily calories and macros to build muscle, recomp or cut, in about 60 seconds. Built for guys who train.

Step 1

About you

Age

yrs

Height

Weight

Body fat % (optional, but it makes your numbers more accurate)

Not sure? Help me estimate it

Tape measure method (most accurate at home). Measure your neck just below the Adam's apple, and your waist at belly-button level, relaxed.

Or pick what you see in the mirror (be honest, most guys guess too lean):

Step 2

Job / daily movement

Training days per week

Hours per training day

Actual gym time, including rest between sets. Train twice a day? Add both sessions together.

Training experience

Average daily steps (optional)

If you track steps, we use these instead of your job type.

Step 3