Which formula is used?

Mifflin–St Jeor for Basal Metabolic Rate (BMR), multiplied by an activity factor for TDEE.

Can I use pounds and feet/inches?

Yes. Toggle between metric and imperial units; conversions are automatic.

All estimators are approximations. Track progress and adjust calories based on real outcomes.

Enter a few details to get your daily calories to maintain, lose, or gain — plus an optional macros plan.

Age Sex Units Activity

Height (cm) Weight (kg) Goal Macro split

What is TDEE?

Total Daily Energy Expenditure — your daily calorie needs based on BMR multiplied by an activity factor.

Which goal should I pick?

Use Maintain to find your baseline. Choose Lose or Gain to start adjusting; watch progress and tweak weekly.

How do macros work?

Pick a split and we convert it to grams per day based on your goal calories.