Calculate your TDEE for bodybuilding contest prep. Get aggressive deficit targets and high-protein macro splits for stage-ready conditioning.
Contest prep requires getting to extremely low body fat levels (5–8% for men, 12–16% for women). This means a sustained calorie deficit over 12–20 weeks. Start with a moderate deficit and gradually increase it as fat loss stalls. Protein should be very high (2.2–2.6g/kg) to preserve muscle in deep deficits.
Your Stats
Gender
If provided, uses the more accurate Katch-McArdle formula
Your ideal TDEE for contest prep depends on your age, gender, weight, height, and activity level. Use the calculator above with your personal stats to get an accurate number. As a rough guide, most adults have a TDEE between 1,800 and 3,000 calories/day.
Start by calculating your TDEE, then adjust based on your goal. For a deficit, eat 15–25% below TDEE. For a surplus, eat 10–20% above. Track your weight for 2–3 weeks and adjust if needed — the calculator gives you a starting point.
12–20 weeks is standard. Longer preps allow for a more moderate deficit, preserving more muscle. Aim to lose 0.5–1% of body weight per week. Starting leaner means a shorter prep.