Calculate your TDEE for powerlifting. Get calorie and macro targets optimized for strength training and recovery.
Powerlifters need sufficient calories to support heavy training and recovery. While a single session may only burn 300–500 calories, the recovery demands are high. Most powerlifters should eat at maintenance or slight surplus during training blocks, and only cut during weight class management periods.
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If provided, uses the more accurate Katch-McArdle formula
The calories burned during powerlifting depend on intensity, duration, and your body weight. On average, a 70kg person burns 300–800 calories per hour. Use a higher activity level in the calculator if you do powerlifting regularly (3+ times per week).
If you do powerlifting 1–3 times per week, choose "Light" or "Moderate." For 4–6 sessions per week, choose "Active." If you train daily or have a physical job on top of powerlifting, choose "Very Active." When in doubt, go one level lower.
Research suggests 1.6–2.2g per kg of bodyweight for strength athletes. For a 90kg powerlifter, that's 144–198g/day. Higher protein is especially important during cutting phases to preserve strength and muscle.