Based on the Mifflin-St Jeor formula for accurate results.
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Energy your body needs at complete rest.
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To maintain your current weight.
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Your target to reach your goal.
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Your BMR is the number of calories your body needs to function at its most basic level—while at rest. Think of it as the energy required for breathing, circulation, and cell production. It's the largest component of your daily energy expenditure and the foundation for any fitness goal.
Your TDEE, or "Maintenance Calories," is your BMR plus the energy you use for all other activities, from walking to intense exercise. This number represents the total calories you need to consume daily to maintain your current weight. It's the crucial pivot point: to lose weight, you eat less than your TDEE; to gain weight, you eat more.
Calories are king, but macronutrients (Protein, Carbs, and Fat) determine the quality of your results. Protein is vital for building and repairing muscle, especially important when losing fat or building muscle. Carbohydrates are your body's primary fuel source, powering your workouts. Fats are essential for hormone production and overall health. This calculator provides a balanced starting point tailored to your goal.