Your calorie calculator
Work out your daily energy budget. Estimates via Mifflin-St Jeor, real-world tracking data always beats a formula.
Sex
MALEFEMALE
Age
Height cm
Weight kg
Activity
TDEE · Maintain
2,390
kcal per day
BMR
1,740
kcal at rest
Protein target
145g
2g per kg
Fat loss
1,890
TDEE minus 500
Build
2,690
TDEE plus 300
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Your TDEE is the starting point, not the truth. Log your food for a week, watch the scale trend, and adjust from what actually happens.