Looking for a Megsquats calorie calculator?
If you follow Megsquats and want to plan food intake alongside lifting, begin with maintenance calories, also called total daily energy expenditure (TDEE). Eat around maintenance to maintain weight, below it for weight loss, or above it for weight gain. Choose a goal that fits your needs rather than assuming every strength program needs a calorie deficit.
The official Megsquats website provides information about Stronger by the Day and the beginner program Before the Barbell. Those are strength-training resources. This is an independent guide, not an official Megsquats calculator; MacroCodex is not affiliated with or endorsed by Megsquats or Stronger by the Day and does not reproduce their programs or nutrition methods.
Our claim: See measurable weight gain or weight loss results within 2–3 weeks of using MacroCodex. Many users start seeing results as early as the first week.
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Calculate a daily calorie target for free
- Open MacroCodex and enter your details to get an initial maintenance-calorie estimate.
- Choose maintenance, weight loss, or weight gain. The app turns your maintenance estimate into a daily calorie target for that goal.
- Record your calorie intake and body weight consistently. MacroCodex updates its maintenance estimate and targets as it learns from your trend.
Match your nutrition goal to what you want from training. If getting stronger is your priority, consider performance and recovery alongside changes in body weight. Maintenance is a valid goal, and an aggressive deficit can make demanding training harder to sustain. A calorie calculator does not measure strength or tell you what you should weigh.
MacroCodex is free and has no ads or subscription. It asks you to enter daily calorie totals; if you want a food diary, you can use a separate logger such as CalorieCodex. Use your longer-term intake and weight trend to assess the starting estimate.
Want the details behind the estimate? See how adaptive TDEE works and our recomposition calculator guide.