Calories, protein, hydration, weight, strength, running, recovery — type your question, get a straight answer in seconds. The full detailed report costs less than a cup of coffee: $2.95.
Most people guess their calories from a diet app's default, and most apps guess wrong. Your true number is personal: it depends on lean mass, height, age and how much you actually move. This calculator uses the Mifflin-St Jeor equation, the most widely validated formula around, to estimate the energy your body burns at rest and across a normal day — then shows the sensible deficit and surplus targets built from it.
Mifflin-St Jeor maths turns your weight, height, age and activity into your maintenance calories — the honest number every fat-loss or muscle-gain plan starts from.
BMR is the energy your body burns at complete rest just to stay alive — around 60-70% of your daily total. TDEE adds everything else: walking, training, thinking, digesting.
It is the best-validated equation for non-athletes, usually within about 10% of measured values. Treat the result as a starting point and adjust by your 2-3 week scale trend.
A 300-500 kcal daily deficit suits fat loss (about 0.3-0.5 kg weekly); a 200-300 kcal surplus suits muscle gain. Anything larger mostly costs muscle or adds fat.
Every tool answers instantly from our own knowledge and calculators. Want the deeper, personalised version? Each has a $2.95 full report.