Tool · Maintenance Calories

Find the calorie range your body actually burns.

This is your starting point. Any plan — fat loss, recomp, performance — is built relative to this number. Plug in honest inputs for a useful answer.

Sex

Age (years)

Height (cm)

Weight (kg)

Activity level

How this works: We use the Mifflin-St Jeor equation (1990) to estimate Basal Metabolic Rate, then multiply by your activity level to get TDEE (Total Daily Energy Expenditure). It's the most accurate predictive equation for healthy adults.

Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161

A number is only useful if it's applied.

Knowing your maintenance calories is step one. Building a plan around it — with the food you actually eat and the schedule you actually have — is what makes it work.

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