TDEE is the total number of calories you burn in a day. It’s built from:

• BMR — Basal Metabolic Rate (energy used at rest).
• Activity — training, steps, work & daily movement.
• NEAT — non-exercise movement (fidgeting, chores, walking).
• TEF — thermic effect of food (digestion costs).

Your TDEE is the best estimate of how many calories maintain your current weight today.

• Mifflin–St Jeor (default) — modern and generally most accurate for the general population.
• Harris–Benedict — classic equation; gives similar results but can run slightly higher or lower for some people.
• Katch–McArdle — uses lean body mass; best when you know your body-fat %.

All three are research-based. Expect small differences (usually <5%). Use one formula consistently and adjust from real-world results.

• No body-fat %? Use Mifflin–St Jeor.
• You know body-fat % (reasonably accurate)? Try Katch–McArdle.
• Comparing to older plans? Use Harris–Benedict for continuity.

If fat loss stalls or gains are too fast, adjust calories ±100–200 kcal and re-evaluate over 10–14 days.

BMR is the energy your body needs at complete rest (if you stayed in bed all day). TDEE is BMR multiplied by your activity level to represent your whole day.

• Sedentary (1.2) — little/no exercise, desk job.
• Light (1.375) — 1–3 light workouts/week.
• Moderate (1.55) — 3–5 moderate workouts/week.
• Very (1.725) — hard training 6–7 days/week.
• Extra (1.9) — physical job + frequent training.

Pick the lowest level that honestly reflects your week; it’s easier to adjust up than to chase over-estimates.

Macros are the grams of protein, carbohydrate and fat that make up your calories. The calculator splits your goal calories into your chosen style, e.g.:

• Balanced: 40% carbs / 30% protein / 30% fat
• Low-Carb: 25% carbs / 35% protein / 40% fat
• High-Carb: 50% carbs / 25% protein / 25% fat

Conversion: carbs & protein = 4 kcal/g, fat = 9 kcal/g. The app does the math for you.

• Fat loss: start with –10% to –20% below TDEE. Aim for ~0.25–1.0% bodyweight loss/week.
• Maintenance: around your TDEE; good for recomposition with progressive training.
• Muscle gain: start with +10% to +20% above TDEE. Lean gains ~0.25–0.5%/week.

Track weight trend 1–2x/week and adjust calories ±100–200 kcal if progress stalls for 2+ weeks.

No. You only need body-fat % if you want to use Katch–McArdle. If you’re unsure, use Mifflin–St Jeor and adjust from results.

Each formula uses slightly different assumptions (and some tools pick different activity multipliers). The differences are normal. Pick one method, stick with it, and adjust based on your progress.

These are estimates. Hydration, hormones, sleep, stress and daily movement all shift needs. If weight isn’t moving as expected after 10–14 days, adjust calories ±100–200 kcal and re-check.

• Prioritize protein (~1.6–2.2 g/kg bodyweight) and whole foods.
• Lift weights 2–4x/week & keep steps consistent.
• Track weekly averages (weight, calories, protein) rather than single days.
• Make one change at a time and re-check after 10–14 days.

This tool is for educational purposes and does not replace medical advice. Consult your doctor or a registered dietitian before making dietary or training changes, especially if pregnant, breastfeeding, under 18, taking medication, or managing a medical condition.