Calculate your daily calorie needs, BMR, and TDEE to find your precise maintenance calories.
Our tool uses the Mifflin-St Jeor equation, widely regarded as the most accurate formula for calculating your basal metabolic rate (BMR). By combining your biology with activity levels, we provide a realistic estimate of your energy needs.
Whether your goal is weight loss through a steady calorie deficit or muscle gain via a strategic calorie surplus, knowing your baseline is essential. Adjusting your intake relative to your TDEE allows you to control your weight progression effectively.
Calorie targets by goal