Energy Balance — Calories That Actually Match Your Day

Rizin calculates your BMR and TDEE from real body data, adjusts for actual training and activity, and updates targets as your body and goals change. No static calorie number that’s wrong three weeks in.

BMR + TDEE, Done Right

Rizin uses the Mifflin-St Jeor equation for baseline metabolic rate, layers your stated activity level on top, and then refines from logged training volume — so the number reflects how you’re actually living, not a generic multiplier.

Goal-Specific Calorie Targets

Cutting, maintenance, lean bulk, or recomp — each goal sets a different deficit or surplus and a different protein/carb/fat split. Rizin walks you through what each goal actually looks like before you commit.

Real Macro Splits

Macros are calculated from your bodyweight, training style, and goal — not a one-size 40/40/20 default. Protein targets scale with training intensity and lean mass.

Adaptive, Not Static

As your body changes — weight, training volume, life stress — the targets shift. You don’t have to re-run a calculator every month.

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