Estimate your daily calorie needs (TDEE) and set a goal target.
Fill in your age, gender, height, and weight.
Select a formula (Mifflin-St Jeor is a common default). If you choose Katch-McArdle, enter your body fat percentage.
Pick the activity level that best matches your average week to estimate TDEE.
Choose maintain, lose, or gain weight, and set a daily calorie change if applicable.
Check your BMR, maintenance calories (TDEE), and daily calorie target. Use the activity breakdown to compare scenarios.
BMR is the calories your body burns at rest. TDEE (maintenance calories) adjusts BMR for your activity level to estimate daily energy needs.
Pick the level that reflects your typical week, not your best week. If you’re unsure, start with moderate and adjust based on real-world weight changes over a few weeks.
A moderate change (often around 250–500 kcal/day) is a common starting point, but individual needs vary. Consider health conditions and consult a qualified professional for personalized guidance.