Find out exactly how many calories your body burns — at rest and with your activity level. Built on the Mifflin-St Jeor equation, the most validated formula for real-world accuracy.
Your details
years
kg
cm
ft
in
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Basal Metabolic Rate
—
kcal / day
Calories your body burns at complete rest — organs, brain, temperature regulation.
Total Daily Energy Expenditure
—
kcal / day
Your real daily burn including all movement. Eat at this number and weight stays flat.
Calorie Targets by Goal
Aggressive Cut
−1000 kcal/day · ~1 kg/week loss
—
−1000 kcal deficit
Moderate Cut
−500 kcal/day · ~0.5 kg/week loss
—
−500 kcal deficit
Maintenance
Weight neutral · body recomp
—
= TDEE
Lean Gain
+250 kcal/day · slow muscle build
—
+250 kcal surplus
Suggested Macros
Based on moderate cut
Protein—
Carbohydrates—
Fat—
BMR formula: Mifflin-St Jeor (1990) — the most validated equation for real-world accuracy.
Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
Macro methodology: Protein targets are gender- and goal-specific based on ISSN position stand (Stokes et al. 2018) and meta-analysis (Morton et al. 2018). Men are set higher during cuts (2.2–2.4g/kg) to counter anabolic resistance and preserve lean mass. Women are set in the 1.6–2.0g/kg range — estrogen provides some muscle-protective benefit, and the research consistently shows a lower optimal threshold. Fat is kept above 20% of calories in all scenarios to protect hormonal function. Carbohydrates fill remaining calories and are the flexible macro — adjust them first if you need to tighten or loosen the target. All figures are estimates; track intake vs. weight change over 2–4 weeks and adjust by 100–200 kcal from there.