Wellness Background
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Utilvibe Calculator

TDEE Calculator, Macro Calculator & Sleep Planner

Estimate daily calories, macro targets, and practical sleep-cycle windows from your own inputs. These results are planning estimates, not medical advice, and work best when combined with real-world progress tracking.

Health calculators Read the wellness guide View methodology

Metabolic Profile

30
70 kg
170 cm
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Sleep Cycle Optimizer

Wake up feeling refreshed by timing your sleep with natural 90-minute REM cycles.

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The Science of Sleep

The average human sleep cycle is 90 minutes. Waking up at the end of a cycle ensures you feel alert rather than groggy. We recommend aiming for 5-6 cycles (7.5 - 9 hours) for peak cognitive performance. Allow 15 minutes for falling asleep.

Frequently Asked Questions

What is TDEE? ＋

Total Daily Energy Expenditure is an estimate of daily calorie burn after activity is considered. This calculator estimates BMR first, then applies an activity multiplier.

Why are sleep cycles 90 minutes? ＋

Sleep cycles are commonly approximated at about 90 minutes, though individual cycles vary. The planner uses that approximation to suggest bedtime windows.

How should I use the macro ratios? ＋

Use macro estimates as a starting point, then adjust based on goals, training, preferences, and professional guidance when needed.

View Central FAQ →

Methodology & Trust

How the wellness estimates work

TDEE is estimated from age, biological sex, height, weight, and activity level. Macro targets are then allocated from the estimated daily calorie target.

The sleep planner counts backward from a target wake time using approximate 90-minute sleep cycles and a short sleep-onset buffer.

Health estimates vary by body composition, medication, training load, medical history, and sleep quality. This tool is informational and does not diagnose, treat, or replace advice from a qualified clinician or dietitian.

Reference links

Last reviewed: April 30, 2026 by Utilvibe. Calculations run locally in your browser.