How many calories do you need?

We start with the Mifflin-St Jeor formula to estimate your basal metabolic rate, then multiply by an activity factor to get your total daily energy expenditure. From there we adjust by goal: a cut subtracts 20 percent, maintain stays the same, and a bulk adds 10 percent.

BMR is the energy your body uses at complete rest to keep basic systems running. TDEE is your full daily burn including movement, training, and the small amount of energy used to digest food. TDEE is BMR multiplied by an activity factor.

It is one of the most widely cited modern estimates and tends to fall within roughly 10 percent of measured energy expenditure for most adults. Track your weight for two weeks at the suggested intake. If the trend is not what you expected, adjust calories up or down by around 100 to 200 per day.

This calculator uses 2g of protein per kg of body weight, which suits most people training regularly and works well during a cut. Sedentary adults often need less, closer to 1.2 to 1.6g per kg. Spread protein across three or four meals for the easiest results.

Cut if your priority is losing body fat. Maintain if you want to hold your current weight while improving body composition or performance. Bulk if you are trying to gain muscle and are willing to accept a small amount of fat gain. Pick the option that matches the goal in front of you and reassess every eight to twelve weeks.

Different calculators use different formulas, activity multipliers, and goal adjustments. The Mifflin-St Jeor equation is the modern standard and tends to be more accurate than older equations like Harris-Benedict. Small variations between tools are normal and not a cause for concern.