03 · Daily Calorie Needs
Calorie Calculator
Your Total Daily Energy Expenditure (TDEE) is your resting burn (BMR) multiplied by how much you actually move — from a desk job to two training sessions a day. It's the number that should sit behind any weight goal.
Maintenance calories
—kcal / day
Enter your details to see your maintenance, cut, and surplus targets.
How it's calculated
We calculate your BMR with the Mifflin-St Jeor formula, then multiply it by an activity factor to get TDEE (Total Daily Energy Expenditure). A pound of body fat holds roughly 3,500 kcal, so a daily deficit or surplus of about 500 kcal moves the scale by around 0.5 kg (1 lb) a week. These are population averages — your real-world results depend on sleep, stress, hormones, and how consistently you track, so treat the number as a starting estimate to adjust from.