Calculate your daily calorie needs (TDEE) and personalized macro breakdown
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest just to maintain vital functions like breathing, circulation, and cell production. It's calculated using the Mifflin-St Jeor equation, the most accurate formula for modern populations.
Your Total Daily Energy Expenditure (TDEE) is your BMR multiplied by your activity level. This represents the total calories you burn each day, including exercise and daily activities. This is your maintenance level - eat this amount to maintain your current weight.
A 500-calorie daily deficit leads to approximately 0.5kg (1lb) weight loss per week. This is considered a safe, sustainable rate. Losing weight too quickly can result in muscle loss and metabolic slowdown.
A 300-calorie daily surplus provides energy for muscle growth when combined with resistance training. Gaining weight slowly (0.25-0.5kg per week) helps maximize muscle gain while minimizing fat gain.