Evidence-based formulas
Mifflin-St Jeor stays within 10% of measured resting metabolic rate for most healthy adults. We default to realistic activity multipliers so you can calibrate intake without guesswork.
How the calorie calculator works
We estimate your basal metabolic rate (BMR) with the Mifflin-St Jeor equation, then layer in your activity multiplier to surface total daily energy expenditure (TDEE). Adjusting calories up or down from TDEE sets a safe pace for body recomposition.
Goal-aware adjustments
Choose maintain, lose, or gain weight to automatically apply a 500 calorie swing—enough to see progress without extreme deficit or surplus.
Daily habits dashboard
Save your inputs (with consent) and copy a summary to your notes app after each update. Your history becomes a powerful accountability log.
Level up your nutrition strategy
Common questions
- How large should a daily calorie deficit be?
- Most adults see steady progress with a 250–500 kcal deficit. Larger deficits raise fatigue risk and can slow metabolism over time.
- Do I need different calories on rest days?
- Keeping calories steady simplifies planning. If you prefer cycling intake, adjust 5–10% around heavy sessions while keeping the weekly average on target.