Maintenance (TDEE)
—kcal
Fat loss runs on math before it runs on discipline. This gives you your maintenance calories, a sustainable target, and the macros to hit it. No guessing, no crash targets.
Used for the metabolic equation — it changes the baseline estimate.
Count your job, not just the gym. Most people overrate this by one step.
Faster isn't better. Past roughly 1% a week you start trading muscle for speed, and the rebound rate climbs.
Fill out the form and run it. Your baseline and targets appear here.
Estimates use the Mifflin-St Jeor equation and are a starting point, not a prescription. Real intake needs vary with body composition, medication, sleep, and stress — track your bodyweight trend for two to three weeks and adjust from what actually happens. This is general fitness information, not medical or nutritional advice. If you're pregnant, managing a health condition, or under the care of a clinician, talk with them before changing your intake.