Inputs
Your profile
Adjust the sliders to match your current routine.
Body
Training
Daily activity
1k25k
Goal
0.5 kg20 kg
100 kcal1000 kcal
Maintenance uses your selected TDEE with no calorie adjustment.
Results
Daily estimates
Tap a TDEE card to use that formula for the target below.
Basal metabolic rate
Calories your body uses at rest.
Energy breakdown
Estimated average calories burned per day.
Total daily energy expenditure
Pick the estimate you want to use for your target.
Calorie target
Built from the selected TDEE formula.
How this estimate works
Mifflin-St Jeor is the recommended default for most adults.
Harris-Benedict is included as a comparison reference.
Daily expenditure combines BMR, a base NEAT estimate, training, and walking calories estimated from steps and body weight.