Natal Strength TDEE Calculator
Fuel smarter, not stricter. Your personalised daily energy target, adjusted for training, steps, pregnancy, breastfeeding and motherhood.
This fine-tunes metabolism for your muscle-to-fat ratio. Leaner = slightly higher daily energy needs; higher body-fat = slightly lower.
6000 steps/day baseline included.
If you’re not breastfeeding, the intensity setting (%) is automatically ignored.
During pregnancy = no deficit. While breastfeeding = max –300 kcal/day deficit.
How it works
- Equation: Daily energy is based on the Mifflin–St Jeor formula for BMR with a small adjustment for body-composition (leaner = slightly higher; higher body-fat = slightly lower).
- Activity: Your selection multiplies BMR to reflect training and daily movement.
- Steps (NEAT): Compared to a 6 000-step baseline, each additional 1 000 steps adds ≈ 0.35 kcal per kg of body weight.
- Pregnancy: T1 = +0 kcal; T2 ≈ +340 kcal/day; T3 ≈ +452 kcal/day.
- Breastfeeding: Adds energy for milk production (up to ~400 kcal/day early on), scaled by duration and intensity.
- Goals: Maintain = steady intake; Lose ≈ –500 kcal/day (~0.5 kg/week); Gain ≈ +250 kcal/day (~0.25 kg/week). Breastfeeding deficits capped at –300 kcal/day; no deficits during pregnancy.
- Macros: Protein 1.8–2.2 g/kg (higher when gaining), fat ≈ 27% (≥ 30% if pregnant/breastfeeding), carbs = remainder; fibre ≈ 13 g per 1 000 kcal.
Outputs are estimates and not medical advice. Use clinical guidance where appropriate and adjust with real-world feedback (energy, recovery, progress).