1Your Stats
2Activity Level
3Your Goal
Fill in your details
Complete all fields on the left to see your personalised calorie and macro targets.
How we calculate your numbers
BMR (Mifflin–St Jeor)
Your Basal Metabolic Rate is the energy your body burns at complete rest. We use the Mifflin–St Jeor equation — the most validated formula for modern populations.
Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5 Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161
TDEE (Activity Factor)
Total Daily Energy Expenditure multiplies your BMR by an activity coefficient — from 1.2 (sedentary) to 1.9 (athlete). This gives your true daily calorie burn.
TDEE = BMR × Activity Multiplier Range: 1.2 (sedentary) to 1.9 (athlete)
Goal Adjustment
We apply a science-backed modifier to your TDEE. A 500 kcal deficit for fat loss, maintenance at TDEE, and a 300 kcal surplus for lean muscle gain.
Fat loss: TDEE − 500 kcal Maintenance: TDEE Muscle gain: TDEE + 300 kcal
These calculations are estimates based on population averages. Factors including hormonal health, sleep quality, gut microbiome, and metabolic adaptation are not captured by any formula. For a personalised nutrition plan, we recommend consulting a registered dietitian or sports nutritionist.