Estimate your BMR, maintenance calories and a practical calorie target for fat loss, maintenance or muscle gain. You also get a simple protein, fat and carb split using common fitness planning ranges.
Body details
Plan settings
BMR
0 kcal
Maintenance
0 kcal
Target calories
0 kcal
BMI
0.0
This tool uses the Mifflin-St Jeor formula for BMR, then applies a standard activity multiplier for TDEE. It is a planning estimate, not medical advice.
For sustainable progress, many people start with a moderate calorie adjustment and review body weight, energy and gym performance after 2 to 3 weeks.