Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation — the gold standard for calorie estimation.
Your targets, calculated from your TDEE.
Total Daily Energy Expenditure is the total number of calories your body burns in a day, including exercise and activity. Eat at TDEE to maintain weight.
A 500 kcal daily deficit creates roughly 1 lb of fat loss per week. Below 1,200 kcal (women) or 1,500 kcal (men) risks muscle loss and metabolic slowdown.
Protein has the highest thermic effect and is essential for muscle repair. Hit your protein target first, then fill remaining calories with carbs and fat.