How much should you be eating?

This calculator estimates your daily energy needs using Mifflin–St Jeor (BMR). If you enter a reliable body fat %, it can optionally estimate BMR using lean mass instead.
Your estimated maintenance calories are calculated by multiplying BMR by your selected activity level (PAL).

Instead of giving one “perfect” number, it provides a calorie range to reflect real-world variation, then recommends a starting point inside that range based on your current context (e.g., stress/sleep/dieting history).

• Light deficit: a conservative starting deficit for fat loss and adherence
•  Aggressive deficit: larger deficit (automatically restricted for some users)
•  Maintenance: calories to maintain current weight
•  Muscle gain: a modest surplus for gradual gain
   

• Protein is set first based on your training focus and goal.
• Fats have a minimum to keep intake practical and supportive of health.
• Carbs fill the remainder, adjusted by your carb preference slider.
  For performance/strength goals, the calculator also applies a training-supportive carb minimum when possible.

Most calculators can be meaningfully off for individuals due to differences in daily movement (NEAT), dieting history, sleep/stress, cycle status, medications, and training load. That’s why this tool uses a range + calibration approach, not a single rigid number.

 This calculator provides estimates only and is not medical nutrition therapy. It is not suitable as a standalone tool for people who are pregnant/postpartum/breastfeeding, under 18, or with a history of disordered eating/amenorrhoea, in these cases aggressive deficits are restricted and professional support is recommended.
If you have a medical condition requiring therapeutic nutrition (e.g., kidney disease, type 1 diabetes, complex pregnancy issues), please seek individualised guidance from a qualified health professional before making significant dietary changes.