The Regiment Tracker: Fuel Discipline with Precision
Discipline starts with data. The Regiment Tracker gives you daily calorie and macro targets aligned to your mission — cut, maintain, or gain — using athlete-grade logic in a clean, tactical interface.
As precise as we are with scent engineering — balancing notes to trigger presence and memory — we’re equally precise with nutrition. Signal your best self with habits that match the standard.
Step 1 — Know Your Baseline
Your body burns energy even at rest. That’s your BMR (Basal Metabolic Rate). We calculate it with the Mifflin–St Jeor equation — trusted in sports science for accuracy.
Next, we multiply BMR by your activity level to get TDEE (Total Daily Energy Expenditure) — the calories you burn across a normal day.
BMR (Mifflin–St Jeor)
Male = 10 × kg + 6.25 × cm − 5 × age + 5
Female = 10 × kg + 6.25 × cm − 5 × age − 161
Activity Multipliers
- Sedentary: 1.2
- Lightly Active: 1.375
- Moderately Active: 1.55
- Very Active: 1.725
- Super Active: 1.9
Step 2 — Set the Mission
Once we have your TDEE, we apply a clear, intentional caloric adjustment:
| Goal | Adjustment | Purpose |
|---|---|---|
| Cut | −15% | Reduce body fat while defending lean mass. |
| Maintain | 0% | Hold current weight & composition steady. |
| Gain | +10% | Add lean mass with a controlled surplus. |
Step 3 — Protect the Muscle
Extra calories for a bulk come from carbs and fats — not more protein. This mirrors best-practice in athletic nutrition: keep protein high and steady; adjust energy via carbs and fats.
Step 4 — Balance the Hormones
Dietary fat is set to ~30% of total calories. This maintains hormonal health and stable energy without drowning your intake in fat calories.
- On a cut: fat calories fall in proportion to total calories.
- On a bulk: fat calories rise proportionally, but remain moderate.
Step 5 — Fuel the Fight
Carbohydrates fill the remaining calories after protein and fats are set:
- Cut: carbs take the largest reduction — enough fuel to train, lean enough to drop fat.
- Gain: carbs expand — more glycogen, stronger sessions, better recovery.
The Regiment Philosophy
- Cutting: Protein steady. Carbs trimmed. Fat moderate.
- Bulking: Protein steady. Carbs expanded. Fat proportionate.
- Maintaining: Balanced across the board.
It’s the same principle used by athletes and prep programs worldwide: keep protein high, adjust carbs and fats, and execute consistently.
Why This Matters
Most calculators throw generic numbers. The Regiment Tracker is built to protect what matters — your muscle, your performance, and your discipline — with a bias for simplicity you can actually follow.
Lock In Your Regiment
Use the Tracker daily. Hit your numbers. Stay consistent. When the grind gets heavy, remember: Discipline starts with data. Victory comes from consistency.
Note: This article is educational and does not replace medical advice. Adjust for individual needs or consult a professional if required.
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